Does Eating Pasta Make You Lose Weight

While some people may try to steer clear from eating too many carbs when attempting to lose weight, a new study has revealed that eating pasta as part of a healthy diet could actually help you shed a few extra pounds if needs be.

In the study published in BMJ Open, the impact of pasta consumption on the body weight and BMI of 2, 488 participants was assessed from data collated by 30 randomised control trials.

The individuals who took part in the study ate approximately 3.3 servings of pasta a week instead of other carbohydrates, while also maintaining a low-GI (low-glycaemic) diet.

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Pasta typically has a low-GI, meaning that it increases your blood sugar levels at a slower rate than other refined carbohydrates, such as white bread.

The researchers from St Michael’s Hospital in Toronto found that those who ate pasta as part of a low-GI diet actually ended up losing a small amount of weight.

“The study found that that pasta didn’t contribute to weight gain or increase in body fat, ” said Dr John Sievenpiper, consultant physician at St Michael’s Hospital and lead author of the study.

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“In weighing the evidence, we can now say with some confidence that pasta does not have an adverse effect on body weight outcomes when it is consumed as part of a healthy dietary pattern.”

As Dr Sievenpiper clearly outlined, the participants of the study recorded weight loss when consuming pasta in addition to other low-GI foods.

The researchers concluded that further research is necessary in order to determine whether eating pasta can have the same effect when combined with other healthy diets.

Eating Pasta Can Actually Help You Lose Weight, Health Study Says

According to top nutritionist Rhiannon Lambert, the notion that people need to cut carbs when trying to lose weight is completely misguided.

“If you want to lose weight, look at portion control, a diet that is tailored to your needs, and up your exercise so that you’re burning off more calories than you eat, ” she advised. “It’s that simple.

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Angle down icon An icon in the shape of an angle pointing down. I didn't even get sick of it. This pasta from GIANO was delicious. Allie Lembo

As a lover of food, I’ve never been able to commit to a Whole30 program, but a pasta diet very much excited the Italian half of me. In response to all the restrictive carb-cutting regimes gaining in popularity, I wanted to try eating a bad food that always made me feel fantastic for an entire week.

I’ve been to Italy twice and I was a vegetarian for six years, so I’ve had my fair share of pasta meals. I had some stomach issues a few years ago so I experimented with cutting out some foods to see what could be the problem, and discovered that the few days I cut out carbohydrates, I felt awful and sluggish. This surprised me since I’d been taught all my life that carbs were evil and cause bloating.

I Ate Only Pasta For A Week And I Thrived

From years of cultural stigma, I was worried I’d gain weight or bloat, but intuitively, I knew my body liked carbs. I also wasn’t trying to lose weight, but there is a possible link to pasta lovers and low rates of obesity.

So for one week, I became a pasta queen. I did not eat s’ghetti 21 meals in a row. I let myself have a normal, non-pasta breakfast, which was usually two eggs with some veggies, and I made sure that more of my meals were made at home than out, so I could control exactly what I was eating and how much salt was added .

I consulted a dietitian, just to make sure I wouldn’t be giving myself anemia. Blake Avery , RD, believed in me, telling me that “pasta can be a part of an enjoyable balanced diet and does not need to be cut out.”

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This one surprised me the most. There is so much you can do with pasta and so many different cultural varieties that can all fall under the pasta umbrella. I wasn’t stuck to Italian influences, so Thai peanut noodles and Udon noodle soup could count, too.

I ate pasta from all over the world and called it a diet. Even in Italy, orecchiette will taste different than linguini than will taste different than orzo. There are so many ways to eat pasta, that there are even elevated versions. I used classic pasta only for the week, but there are pennes made with spinach and fettuccine made out of chickpeas if you’re looking for more vegetables or protein. Pasta is a universal lover.

I had so much energy. Avery cited that “So many people demonize carbohydrates, but carbohydrates are our body’s preferred energy source.” Because I was worried about the opposite reaction, I worked out five days during the week. Except for the one very foolish day where I did yoga immediately after consuming a bowl of tortellini, I was full of energy and I felt more powerful while working out.

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I wasn’t hungry between meals, so I didn’t snack on processed foods. I was eating high-quality foods and varying my pasta with plenty of fresh vegetables and home-made sauces, so besides the pasta stigma, I was eating really healthy.

It’s summer, it’s hot. Pasta with olive oil, zucchini, parmesan, and red pepper flakes is a perfect meal two lunches in a row.

I once cried eating lasagna bolognese in Bologna, Italy. Italians do have a reputation for loving to feed people, but you don’t have to travel to exotic places to find someone who cooks passionately .

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My favorite meal of the week was the tagliatelle alla bolognese I had at Giano in New York City. My waiter was a ponytailed Italian man with a beautiful accent wearing a cartoon t-shirt who revealed that the second special of the day was much better than the first.

Find cooks who love to feed other people, and know that they will try to use better ingredients and their food is genuinely going to taste better. Especially when it’s freshly made.

This exercise was an excuse to reach out to people and eat and chat with them over pasta. My sister just got a new job that we discussed over hearty plates of ragu. Pasta can make an easy meal for on-the-go, but especially with long noodles and thick sauces, it’s better enjoyed at a table with friends, indulging in an extra-long meal.

Can Eating Pasta Help You Lose Weight?

I failed twice. One night, it was decided that my friends and I would go out for burritos, and explaining that I needed to eat pasta did not go over well. It also felt wildly rude to refuse a home-cooked meal from someone just because it wasn’t pasta.

I had a strict-ish diet for the week and there’s a fine, fine line between cutting out foods in order to make healthy choices and blindly committing to a diet that does not serve your lifestyle. So long as you aren’t allergic, and it’s not every day, say no to the diet and eat the burrito with your friends.

Because I was hyper-focused on how my body was feeling this week, I learned to know when not just my digestive tract felt good, but my overall emotional health. By eating the same food every meal, I never overate. If you’re going to have something similar for dinner, why stuff yourself on lunch? I usually treated carbs like something special and a little naughty, but if they were the main part of my diet for the week, I just listened to when my body got as much as it needed.

Weight Loss: Eating Pasta Will Help You Lose Weight, Says A Study

It was also nice not to look at a menu and just scan for the lowest calorie options. Avery did warn that only eating pasta for a week would cause your body to miss out on high-quality protein sources as well as healthy fats, so I looked for variety in the forms of lean ground beef, or grilled chicken with some chunky marinara sauce and a side salad for a fully balanced, and delicious, meal.

No, I can’t prove this one, but I swear it’s a fact. I also learned to stop adding olive oil to the water.WHEN it comes to weight loss, most dieters can barely think about a bowl of pasta without worrying they've gained a few pounds.

The Fitness Chef says you can eat cheesy pesto pasta and lose weight - it all comes down to portion sizesCredit: @TheFitnessChef_/Instagram

Ways To Eat Pasta Without Getting Fat

The nutrition expert says instead of fixating on the food type - in this case pasta - and focusing on the portion size, you can still meet your diet goals.

One side shows a portion that works out at 1132 calories, while the plate beside it is 470