While the Italian dinner staple isnt completely evil in the world of dietary discipline, there are some pasta brands that rank significantly higher on the health scale than others.
Sure, carb-heavy foods like pasta often get a bad rap, but sometimes its not warranted. According to the Academy of Nutrition and Dietetics, carbohydrates are the bodys main source of fuel and are necessary to maintain proper cellular function. Its really the type of carbohydrates (and portion size) that matter most. Simply put: we need carbs, but only the good kinds!
Isabel Smith, MS, RD, CDN, registered dietitian and founder of Isabel Smith Nutrition advises that the carbohydrates and the calories are not to be mulled over too heavily, but rather its the protein and fiber content that separate the worst from the best in the macaroni world. Smith recommends a minimum of 3-4 grams of protein per serving and a baseline of 4-5 grams of protein for a pasta to be able to truly offer any kind of health benefit.
To help you sift through the carbs thatll fuel your busy day rather than leave you in a food coma, weve put together a list of the best and worst of the pasta aisle so that you can keep spaghetti and meatballs in the weekly dinner rotation—but with a little less guilt. Check out which boxes are Eat This-approved, and pair them with some veggies, protein, and one of our best pasta sauces to round out your rotini dinner.
Going gluten-free is necessary for those who suffer from celiac disease, but if youre not intolerant to gluten, theres no reason for you to buy a box of this Ronzoni rotini. Void of substantial amounts of protein and fiber, these corkscrew-shaped carbs are better off left on the shelves.
As classic as you can get, Barillas spaghetti doesnt offer anything more than the authentic pasta taste we mindlessly slurped as kids. While it may scream traditional, this pasta brand isnt a picture of health.
Just because this pick goes on sale every other week at your local grocery store, that doesnt mean you should stock up on the stuff. With barely any fiber to justify the 200 calories per serving, youre better off considering a bowl of this a cheat meal.
Your penne ala vodka cravings shouldnt be synonymous with a derailed diet if you pick the right pasta. Unfortunately, Muellers hollow tubes arent your best bet.
Market Pantry Whole Wheat Penne Pasta
Targets version of whole wheat penne is (almost) as impressive as the retail giants $5 chardonnay. Boasting the same nutritionals as Walmarts whole wheat noodles, this pick is as versatile and ubiquitous as the sauces you can slather them with.
Another fortified pick that crept its way onto our list is this protein-plus option from Barilla. These noodles boast a solid 10 grams of protein per serving, with a decent base of four grams of fiber. Protein helps your body slow down the digestion process, increases feelings of satiety and helps your muscles grow and recover from tough workouts. Just add a heavy dose of veggies to flesh out the fiber count even further and youll have yourself a filling and fueling meal.
Ezekiel 4:9 Sprouted Whole Grain Fettuccine
You may be acquainted with Ezekiel sprouted English muffins or bread (hint: you can find it in the freezer section), but the health-conscious line has also formulated pasta with similar benefits, too. Since the grains are sprouted, it helps keep the grain itself intact; and since theyre less refined, they retain more nutritional density. According to the Academy of Nutrition and Dietetics, incorporating more whole grains into your diet can help reduce heart disease, encourage weight loss and even work to prevent diabetes.
Nasoya All Natural Pasta Zero Plus Shirataki Spaghetti
Dubbed “Pasta Zero,” youd expect zeros across the nutrition board, but this pasta is anything but lacking. For just 15 calories, your body benefits from three grams of fiber and a gram of protein, meaning you can (and should!) triple and quadruple your portion size to reap more of those satiating macros—definitely not something wed recommend for traditional noodles! Toss these noodles with a healthy fat-filled sauce for a well-balanced meal.
Fortified pasta brands are certainly on the right track when it comes to making a fan-favorite food actually better for you. Ronzonis Smart Taste is enriched with fiber, calcium, and Vitamin D, which are all great things, but most importantly the pastas been boosted with 2.5 times the fiber of regular white pasta while still boasting the same beloved taste and texture of the classic stuff.
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