Professor Tim Spector, an esteemed nutritional expert, has given pasta the thumbs-up as a nourishing and healthy choice for Brits. According to Prof Spector, who holds a professorship in genetic epidemiology at King’s College London and is the brain behind the Zoe health app, pasta has been underestimated in terms of its health benefits.
Despite being carb-heavy and starchy—traits that have cast some doubt on its nutritional value—he insists that when prepared properly, pasta can be a healthy meal option, packed with protein, polyphenols, vitamins, and minerals.
He points out the potential for pasta to contribute significantly to our fibre intake, which can keep cholesterol levels in check, prolong satiety, and aid in weight management. Prof Spector advises: “Pasta, a staple in most of our households, is probably healthier than you think. Especially if you know these 3 tips: Choose wholegrain. Over 90% of us aren’t getting enough fibre and choosing a wholegrain pasta rather than white can more than double the amount of fibre you get from an 100g portion. Choosing alternative pastas like spelt, lentil or chickpea can increase this even more and add some additional protein too.
“Combining your pasta with a source of protein, healthy fats and fibre can help you stay fuller for longer. In this recipe, the cannellini beans add additional fibre and plant protein and plenty of extra virgin olive oil on top will help to slow the absorption of glucose leading to a more steady blood sugar response.
“Pack the plants into your sauce to support your gut health, this creamy kale pasta has 50g of cavolo nero per person, packing in even more fibre, polyphenols, vitamins and minerals to support your health.”
Polyphenols are a type of beneficial compound found in many plants that feed your good gut bacteria and inhibit the growth of bad bacteria, protect cells from damage caused by free radicals, reduce inflammation and improve insulin sensitivity. The NHS also says that pasta is a food we should be eating.
“Starchy foods – such as potatoes, bread, rice, pasta, and cereals – should makeup just over a third of the food you eat,” the NHS website says. “Starchy foods are a good source of energy and the main source of a range of nutrients in our diet. As well as starch, they contain fibre, calcium, iron and B vitamins. Some people think starchy foods are fattening, but gram for gram they contain fewer than half the calories of fat. Wholegrain varieties of starchy foods and potatoes (particularly when eaten with their skin on) are good sources of fibre.
“Fibre can help keep your bowels healthy and can help you feel full, which means you’re less likely to eat too much. This makes wholegrain starchy foods and potatoes eaten with their skin on a particularly good choice if you’re trying to lose weight.”
Senior dietitian Victoria Taylor concurred. Speaking on the British Heart Foundation website, she said: “Standard dried pasta is usually low in salt and saturated fat.
“Red, tomato-based sauces rather than creamy sauces are usually a healthier ready-made choice. They are likely to be lower in saturated fat and the tomatoes will also count towards your 5-a-day.
“Watch out for the salt content in all ready-made sauces, though, especially ones that include cheese, sausage or bacon, or salty additions like olives, capers and sun-dried tomatoes.”