If you love pasta but worry about its effect on your waistline, good news—you don’t have to give it up! According to Jenny Wise, a leading nutritionist, pasta can still be part of a healthy diet. The key is making smarter choices about the types you eat and how you prepare them. Let’s break down her recommendations for enjoying pasta guilt-free.
It’s About Balance, Not Elimination
During British Heart Week, Wise emphasized the importance of a balanced diet for maintaining good health. “What you eat has a significant impact not only on your overall health but also on specific factors like blood pressure and cholesterol levels, which are crucial for heart health,” she explained. Her approach is simple: rather than cutting out carbs altogether, focus on incorporating nutrient-rich options.
Whole Grains Are the Way to Go ?
If you’re reaching for pasta, Wise suggests choosing whole-grain varieties. Why? They’re packed with fiber, which helps you feel full longer and supports healthy digestion. Unlike refined pasta, which can spike your blood sugar, whole-grain options release energy more slowly, helping to keep you energized throughout the day.
Wise also pointed out that whole-grain pasta contains essential nutrients like iron, magnesium, and B vitamins, making it a far better choice for your health.
Pair Pasta With Heart-Healthy Foods
To maximize the nutritional benefits of your pasta dishes, Wise recommends combining them with heart-friendly ingredients:
- Leafy Greens: Vegetables like spinach, kale, and broccoli not only add vitamins and minerals but also help reduce inflammation and support heart health.
- Healthy Fats: Think olive oil, avocado, and nuts. These are rich in monounsaturated fats, which are good for your heart when eaten in moderation.
- Lean Proteins: Chicken, turkey, fish, or even eggs are excellent protein sources that complement pasta while keeping it satisfying and nutritious.
Don’t Overlook Oats
While pasta is often a go-to carb, Wise suggests considering oats as part of your diet for variety. Oats are rich in beta-glucan, a type of fiber known for lowering cholesterol. “Overnight oats are a great way to incorporate this heart-friendly grain,” Wise said. “Add berries, Greek yogurt, or even a drizzle of peanut butter for a delicious and nutritious start to your day.”
Small Changes, Big Results
For those who love traditional pasta, Wise doesn’t recommend eliminating it entirely. Instead, portion control is key. Opt for smaller servings and balance your plate with vegetables and lean proteins. Additionally, try alternatives like lentil pasta or chickpea pasta, which are higher in protein and fiber, making them a great choice for weight management.
The Bottom Line
Maintaining a healthy diet doesn’t mean giving up the foods you love—including pasta. By choosing whole-grain varieties, incorporating heart-friendly ingredients, and keeping portions in check, you can enjoy satisfying meals that support your health goals.
So the next time you’re planning dinner, don’t hesitate to include pasta on the menu. With a little creativity and the right ingredients, it can be a delicious and nutritious part of your balanced diet.
