Carbs often get a bad rap in weight loss discussions, with pasta bearing the brunt of the criticism. But fear not! A prominent American dietitian suggests that it’s not the beloved spaghetti or fusilli that’s inherently unhealthy — it’s all about how you eat it.

Recently, Shyla Cadogan shared some insights on pasta in a captivating piece for the research hub StudyFinds. She revealed that the ideal pasta serving size is 2 ounces (56.7g) of uncooked pasta, equivalent to roughly 1 cup of cooked pasta.

A single serving packs around 200 calories, 40 grams of carbs, 6 grams of protein, and 1 to 2 grams of fibre, according to Barilla, the world’s largest pasta producer. While pasta is carb-heavy and often labeled as “empty calories,” Cadogan explains that carbs are the body’s preferred energy source, offering valuable nutrition.

For a healthier twist, opt for whole-grain pasta, rich in fibre and protein, to keep you satisfied longer and curb overeating. However, the nutritional tale takes a turn when it comes to pasta preparation, as reported by The New York Post.

Sauces, butters, creams, meats, and cheeses can quickly pile on the calories, disrupting the nutrient balance of your dish. Many tend to make pasta the main event instead of a side dish, leading to larger-than-recommended portions, Cadogan notes.

“Any food in excess or part of an unbalanced diet can turn unhealthy swiftly,” she advises. The key is plate balance.

Recommended dinner plates should feature a colourful variety of foods, just like your pasta dish. Consider crafting a veggie-rich, marinara-based pasta with a protein source for a well-rounded meal. Alternatively, serve pasta as a side dish to maintain balance.


While low-carb diets dominate weight loss trends, there’s no need to exile pasta from family meals. “Pasta isn’t inherently unhealthy. It’s time to show it some love,” Cadogan insists.

Pasta not only offers fibre and protein but can also lift your spirits. A study from the Behavioral and Brain Lab in Milan found that indulging in pasta can elevate your mood, rivaling the joy of hearing your favourite tune.

Want more? Get more from Galey & Emily Jade