Studies also show pasta consumption is linked with a reduced risk of cardiovascular disease, obesity, diabetes, and metabolic syndrome.

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Pasta is one of the most beloved comfort foods on the planet, and the leading market, perhaps not surprisingly, is the United States. The average American eats nearly 20 pounds of pasta every year—which amounts to 5.9 billion pounds of pasta consumed annually in the U.S. We prepare pasta in myriad and delicious ways: hot, cold, covered in tomato sauce, tossed with meat, poultry, veggies, or seafood, or with just a pat of butter and some garlic. But as good as it is for your taste buds, is pasta bad for you in terms of health? The answer is complicated.

A bit of history first: The exact origins of pasta are difficult to trace, but we do know that it originated thousands of years ago in central Asia, where it was made from various plant-based flours. The process traveled westward and was further refined once it reached the Mediterranean, where durum wheat became the main ingredient in pasta flour, and where pasta was mixed with fresh vegetables and herbs.

Early Spanish settlers brought pasta to America but it didn’t become popular until Thomas Jefferson tried it during an extended trip to Paris between 1784 and 1789 and then, upon returning home, sang its praises. When large groups of Italian immigrants relocated to the U.S. in the late 19^th century, pasta became even more in demand.

Is Pasta Bad for You? The Pros and Cons

The nutrition facts for a serving of 2 oz. of dry spaghetti are the following”

• 210 calories
• 7.4 grams of protein
• 1 gram of fat
• 42 grams of carbohydrates
• 1.8 grams of fiber
• 1.5 grams of sugar

Looking at these stats, there are both pros and cons. On one hand, pasta is low in fat, sodium, and calories, high in protein, free of cholesterol, and enriched with vitamins and minerals. On the other hand, it’s high in carbohydrates and contains only a moderate amount of fiber. So, what does this mean? Is pasta bad for you?

The answer is no—as long as you consume pasta is a healthy way. That includes portion size: One common pitfall when we eat pasta is to overdo it, as we discuss in our “4 Healthier Ways to Eat Pasta” section. (See also our post Portion Sizes Matter When It Comes to a Healthy Diet.)

Here’s some more good news to share with anyone who asks, “Is pasta bad for you?” Studies show pasta consumption is linked with a reduced risk of cardiovascular disease, obesity, diabetes, and metabolic syndrome. A number of factors come into play. When pasta is cooked and cooled, for example, it becomes a resistant starch, which is not broken down by digestive enzymes. Resistant starch increases fat burning and reduces the fat storage of fat cells, suggesting it may help with weight loss.

3 Healthier Ways to Eat Pasta

As with most comfort foods, it’s okay to eat pasta, but in moderation. Here’s how to make your next bowl of pasta a healthier one:

• Stick to the serving size. A healthy serving size of pasta will vary, depending on the size and type of noodle. But, in general, it’s only between one and one-half of a cup (before cooking), which is a lot less than what most people eat during one meal. Measure your pasta before cooking and stick to these portions.
• Choose healthy sauces and toppings. Instead of topping your pasta with cream- or butter-based sauces, loads of cheese, and fatty meats, try healthier choices like olive oil, assorted vegetables, lean protein, red pepper flakes, herbs, onions, and garlic. If you’re craving a sauce to top your pasta, avoid jarred sauces that contain additional sugar, fat, calories, and preservatives.
• Try an alternative pasta. These days, one trip to your local grocery store will reveal a variety of alternative pasta made with whole wheat, legumes, brown rice, buckwheat, or quinoa. Alternative pastas often have more fiber and protein and fewer carbohydrates than durum wheat pasta. Some types may also be suitable for those with celiac disease or gluten sensitivity.