Pasta CAN Be Healthy



Written by: Kat Gal

My favorite food as a child was my grandmother’s version of a spaghetti Bolognese with mushrooms. I wasn’t much of an eater, but when it came to this dish my appetite suddenly expanded. I even asked for seconds and thirds.

Chances are, you also have at least one favorite pasta dish you’ve enjoyed in the past or still love.

Pasta is such a versatile food. It is cheap, convenient, comforting and tasty. Yet, this very same dish gives so many people digestive issues. Even if you are unaware, pasta may be giving you tummy troubles.

Pasta Has Changed Over The Years

The funny thing about pasta is that people in Italy eat it every day without a problem. In fact, many Americans, when they travel to Italy or elsewhere in Europe, have no issues with it, yet experience an instant bloat when they return.

Did you know that traditional Sicilian pasta is made from locally grown durum wheat?

This wheat is full of nutrient rich germ and bran. Traditionally, people in Italy also make pasta by hand and eat it fresh the next day.

This is not the case in the U.S. In Western society, it is very common to use hybridized wheat which is much higher in gluten than traditional pasta. It is also filled with preservatives. Not to mentioned that white pastas are extremely refined and are mostly – if not entirely –  void of nutrition.

Because modern pastas have been linked to inflammation along with other gluten-rich foods, more and more people tend to avoid them.

However, you have alternatives.

Here are some healthier pasta options you can enjoy:

  • White Rice Pasta: This looks pretty much like wheat based pasta and tastes very similar too, but it is free from gluten and is easier on your tummy. You can also find brown rice pasta, which is high in fiber and nutrients.
  • Chickpea Pasta: Chickpea pasta is also gluten-free and is high in protein.
  • Buckwheat Pasta: Buckwheat pasta is a gluten-free, light brown and mild pasta enjoyed by many health food enthusiasts.
  • Quinoa Pasta: Quinoa is a pseudograin, which is actually a seed. It is high in complete protein and includes all the essential amino acids. It is also full of antioxidants, minerals and vitamins.
  • Zoodles: You can make pasta with your spiralizer using zucchini, cucumbers and carrots.

How To Eat Your Pasta

It is, of course, not enough to “healthify” your pasta. You have to healthify your sauces as well. Don’t used canned or jarred sauces, instead prepare your own from organic vegetables.

Remember that pasta, a healthy and complex carbohydrate, in large amounts can lead to high insulin levels and eventually insulin resistance. Make sure to make a complex, healthy meal out of your pasta dish with healthy fats, proteins, fresh vegetables, herbs and salads.

What is your favorite healthy pasta recipe? Share with us in the comments below. We would love to hear and learn from you.


Kat Gal

Kat Gal

Kat Gál is a multi-passionate writer, world traveler, nomad, runner, and cat-person. She is a lifelong learner who lives outside of her comfort zones stretching her boundaries and discovering beauty around the world. She is a Certified Holistic Health and Life Coach who encourages others to embrace their unique authentic selves, follow their heart and find their own version of freedom in life.
Kat Gal


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