Can you eat pasta every day?

Inexpensive, easy to make, and quick to eat, pasta is one of the most popular dishes worldwide. To the extent that some people could eat them every day. Is it reasonable? We explore this with a nutritionist.

Many people agree that there's nothing better than a plate of pasta. They pair so well with all kinds of sauces, from bolognese to carbonara and the famous pesto. Some even envision adopting the Italian diet seven days a week. But can you really consume them every day without risking your health? Faïza Bossy, a general practitioner and nutritionist, provides us with an answer.

Essential starchy foods, a source of energy

The classic dried pasta commonly found in stores is traditionally made from semolina wheat flour and water. Like bread, rice, and legumes, they belong to the starchy foods category and should be a part of your daily diet, just like proteins and vegetables that make up a balanced plate, as confirmed by Dr. Faïza Bossy. Therefore, you can consume them every day. Furthermore, 'nutritionally, pasta, like other starchy foods, is very interesting: they are rich in vitamin B and magnesium,' adds the doctor. When cooked in water, they provide carbohydrates, which are an important source of energy.

Be cautious about portion sizes and accompaniments

While it's entirely possible to consume pasta daily, it's essential to monitor the quantities. On pasta packages, it's often recommended to cook 100 grams of pasta per person. According to the nutritionist doctor, this is an inaccurate measure. 'This quantity is suitable for a person weighing 70 kilograms, but for those weighing less, the quantities should be adjusted downwards,' she corrects. In practice, the doctor recommends using your hand instead of a scale to gauge your consumption. 'A small handful is more than enough,' she suggests.

What you add to your pasta is also crucial. 'Ideally, a balanced plate should contain one-third carbohydrates, one-third proteins, and one, or even two-thirds, vegetables,' summarizes the nutritionist doctor. Additionally, sauces based on tomatoes, cream, or cheese, especially those that are processed, should be consumed occasionally. 'They are too fatty, too sweet, and too salty, which can lead to conditions like high blood pressure, weight gain, and digestive issues in case of excessive consumption and lack of physical activity,' Dr. Faïza Bossy points out.

Diversify your choices

If you want to be a nutrition-savvy individual, the doctor encourages varying the type of pasta. Some pasta varieties are less refined during industrial processing and contain more fiber. This is the case with whole wheat pasta and semi-whole wheat pasta. 'This nutritional richness promotes better digestion and gives them a lower glycemic index when cooked compared to white flour pasta, which means that the impact on blood sugar levels will be lower,' says Dr. Faïza Bossy. As a reminder, it's advisable to cook pasta al dente in all cases to prevent carbohydrates from turning into quick sugars and being absorbed too rapidly by the body.

Another new option to try from the supermarket is pasta made from legumes (chickpeas, lentils, or split peas). 'They have a different, sweeter taste, but the advantage is that they are rich in plant-based proteins,' endorses the nutritionist doctor. Fresh pasta is another option, a source of animal-based proteins due to the eggs they contain this time. The key to daily menus is variety!