I'm a Dietitian & I Don't Always Eat Whole-Wheat Pasta—Here's Why

Regardless of what you may have heard, carbs can absolutely be a nourishing and delicious part of a healthy eating pattern. They’re an essential nutrient that helps promote gut health, improve energy levels and even support our brain's ability to think. And while I love a variety of carb-rich foods, pasta is one of my favorites. It’s so versatile, and it helps me make a balanced meal in a pinch with foods I always have in my pantry (like canned fish and canned tomatoes).

If you listen to the low- and no-carb influencers on social media, you may think you’re better off without having pasta in your shopping cart. But that’s far from the case. There are a variety of pastas on the market that are made with legumes like chickpeas and lentils, whole wheat or other grains like quinoa or brown rice. These options tend to be higher in fiber, protein, vitamins or minerals than pasta made with semolina flour. And while these can be more nutritious options, they aren’t usually my go-to. Here are a few reasons why. 

It Can Absolutely Be Part of a Balanced Diet

First, regular pasta is delicious and can totally be enjoyed in moderation as part of a balanced diet. And even though semolina flour is a refined grain, a serving of pasta still contains 3 grams of fiber and 7 grams of protein. These two nutrients help slow down digestion, which increases your sense of fullness and keeps you satisfied for longer between meals. Plus, fiber is important for healthy digestion, stable blood sugar levels and a healthy heart, and protein is crucial for skin, bone and muscle health. Pasta is also commonly fortified with some micronutrients such as B vitamins, iron and folate. These nutrients help with numerous body functions like nutrient absorption, brain health and muscle function. 

I Love Its Flavor and Texture

I’ve tried just about every kind of pasta out there, and I simply prefer the flavor and texture of regular pasta. Some pasta alternatives like legume-based pastas can have a more firm and even brittle texture. And they often have a nuttier, stronger flavor compared to regular pasta. For example, chickpea pasta definitely tastes more similar to chickpeas, which may not go with every style of pasta sauce as well. Since regular pasta has a more neutral taste, it goes well with everything from hearty tomato-based sauces like our No-Peel Slow-Cooker Marinara to thicker creamy or cheesy sauces like our Roasted Garlic-Parmesan Cream Sauce. 

It’s Less Expensive

Lastly, regular pasta usually costs less than other types of pasta, which are priced more like specialty items. For example, Barilla’s Chickpea Rotini Pasta costs nearly twice as much as Barilla's Classic Rotini Pasta. As a dietitian on a budget, I’d rather go with the classic yet healthy version to help my food budget go further. 

The Bottom Line 

Carbohydrate-rich foods, like pasta, are an important part of a balanced eating pattern. Not only do they provide your body with lasting energy, but they can boast some benefits, from your digestive health to your brain health and beyond. While there is a wide variety of pastas on the market, I almost always choose regular pasta over sometimes more nutritious versions like whole-wheat and chickpea. I prefer the flavor, texture and price point. I hope this inspires you to dig into your next pasta dinner with pleasure, knowing that all types of pasta are part of a healthy eating pattern.