Pasta La Vista! The Healthiest Pasta Options

Carbs are your friend. A chunky sandwich, loaded sweet potatoes, a cosy bowl of oats, or a brown rice poke bowl with ALL the toppings - carbohydrates are an essential component of a healthy, balanced diet. This important macronutrient is your body and brain’s primary source of energy, while also supporting optimal recovery and focus, and we should love and respect carbs for how much they do for our bodies.

But as much as we are big fans of carbs, not all carbs are nutritionally equal - especially if we’re talking about pasta.

If you ever find yourself staring at the abundance of options in the supermarket and wondering what’s the healthiest pasta - here are some great go-to options to pop in your trolley. They’re also delicious ways to change up any of the (many) pasta recipes in the Sweat app.

"While there’s a whole range of different pastas that can offer lots of nutritional benefits, white pasta is still a great option and you shouldn’t think of it as empty calories!” says Sweat’s resident nutritionist, Eva Cameron.

“Like other varieties, traditional white pasta contains iron, B vitamins and protein so if wholewheat or legume pasta doesn’t suit you or your family’s taste, rest assured you’ll still be getting plenty of nutrition from the humble white variety. Remember that pasta itself is not usually eaten in isolation, so any pasta that you choose in combination with a veggie-packed sauce or side dish is going to be nutritious either way!"

If it’s your first time cooking a new pasta variety, make sure to read the packet instructions first as cooking times can vary a fair bit!

Wholemeal pasta

Instead of grabbing a packet of white pasta for your next Italian-inspired dish, why not opt for the wholemeal variety. This simple switch immediately increases the fibre content, which is great for your digestive health and promotes a greater feeling of fullness after your meal.

Wholegrain varieties (depending on the brand) can also be higher in protein, offer more vitamins and minerals, and are low-GI, meaning your energy levels will be more stable than if you’d served yourself a bowl of white pasta.

Chickpea, legume or pulse pasta

Some chickpea pastas have around double the protein content of refined wheat pasta, making this a great choice if you’re trying to increase your protein intake or are looking to feel more satisfied after eating. As it’s made from chickpeas, you’ll also get the boost of fibre and nutrients such as iron, potassium and magnesium - plus, it’s gluten-free.

If chickpea pasta isn’t your thing, you can now get your hands on plenty of pasta varieties made from other pulses and legumes like lentils and black beans that also offer plenty of nutrients and protein.

Buckwheat pasta or soba noodles

We love a good soba noodle salad or a stir fry (the shrimp or pork soba noodle salad stir fry with sugar snap peas is a Sweat fave) using noodles made from buckwheat. Don’t be fooled by the name - buckwheat is actually a seed, not wheat - so it ticks the gluten-free box while also being vegan, nutritious and high in fibre.

Vegetable noodles

While we’re definitely glad the wellness industry has moved on from the urge to replace all pasta with spiralised zucchini or carrots, this can sometimes be exactly what you need when you’re craving something fresh, light and nutritious.

Compared to carrot, spiralised zucchini has a more subtle flavour, isn’t quite so crunchy and absorbs sauces better, so that usually gets our pick of the two, and it’s high in antioxidants and vitamins C and B6, but you do you! You could also do a half-and-half combo using the noodles and veggie of your choice.

Carbo-diem

White pasta definitely doesn’t need to be cut out of your diet (unless you’ve been advised to do so for medical reasons or allergies), but if you’re thinking about nourishing your body, there are options that can offer a whole lot more in the way of nutrients, protein and sustained energy.

Enjoy the pasta nights with the girls at your fave Italian joint. Lap up every moment of your European summer ordering cacio e pepe til your heart’s content. And throw in some nutritious pasta options when you’re making yourself a feast at home from time to time. Remember, a healthy lifestyle is all about balance.