Site navigation and social media links
Pasta Doesn't Make You Fat. True or False?
Nutrition | August 07, 2016
Someone posted an article on Facebook the other day. The article was from Real Simple magazine and the title read, ‘Science Says: Pasta Won’t Make You Fat‘. intrigued, I clicked on the link and discovered the information as based on a recent Italian study published in the Nutrition and Diabetes journal.
The study focused on the correlation between regular pasta intake and body mass index (BMI) and waist-to-hip ratio. BMI is is a person’s weight in kilograms divided by his or her height in meters squared. (If you’d like to find out your own BMI, here’s a calculator so you don’t have to do any horrible math 😉 Waist-to-hip ratio is a measurement tool that looks at the proportion of fat stored on your waist, hips and rear end.
So basically, the researchers tried to find out if people who ate a lot of pasta were overweight or not.
Real Simple says, “The researchers found that pasta consumption was associated with a lower BMI and is not linked to a person being obese or overweight.”
Secondly, after reading through the actual study, it looks like all of the people in the study submitted the information over the phone. Meaning that no one measured or weighed these people. Instead they were trusted to be honest with the reporting of their weight and relative health to the researchers. Now, I’m not calling all those lovely people liars. I’m just wondering how factual all that information is. Often we tend to name our weight or measurements as slightly lower than they are. But that’s all just an assumption on my part.
Finally (and most importantly in my opinion) dried, boxed pasta is made from semolina flour. That’s just your basic white flour. Harvard Health Publications tells us that, “The bolus of blood sugar that accompanies a meal or snack of highly refined carbohydrates increases levels of inflammatory messengers called cytokines.” The publication goes on to say, “Inflammation doesn’t happen on its own. It is the body’s response to a host of modern irritations like smoking, lack of exercise, high-fat and high-calorie meals, and highly processed foods.”
Chronic inflammation can lead to illnesses, fatigue, even heart attacks and strokes.
So, Real Simple, maybe pasta doesn’t make Italians following a basic Mediterranean diet “fat”. But I plan on avoiding it or earning it with my workouts for far more important reasons.
What are your feelings about pasta? Is it a regular part of your diet? I’d love to hear your thoughts.
Private Member |
ohio, united states
I feel that too many calories and sedentary lifestyle make you fat. Pasta served in a restaurant is usually enough for three meals! I am sure that in Italy it is more of a side dish , while veggies and fish comprise the main components of the meal
Private Member |
I totally agree with you on this. For me and my husband, unfortunately pastas are more present than I’d want to in our diet (that being said it isn’t on a daily basis our meals). The reason why is that my husband has Crohn’s disease and I have the irritable bowel syndrome. Though I am not as limited as he is in his diet, it is a daily struggle to create meals that contain all that he needs and it comes back to the same thing more often than I’d want to. Pastas are one of the side dishes that he can have, no salad, no veggies with too many fibers… In veggies he can only have mushrooms, asparagus, green beens, tomatoes and potatoes… Let’s just say that I feel very limited. This is probably why we eat pastas more than I’d want to, but we try to avoid it as much as we can, and on my part I try to earn it with my workouts, it is sometimes hard since I workout at 5am in the morning and I usually don’t have time to do so in the evening before dinner. Any suggestions? Anyone with the same issue?
Private Member |
switzerland/, france
I am surprised that you would eat pasta for such GI issues (both of you), as from all things I read, wheat in general is said to be creating inflammation.
I started a low FODMAP approach as I also have some digestion issues. ( I read the book from IBS.net : IBS free at last) and I feel much better. When I did the elimination phase , I never felt better.
I did not unfortunately go seriously into the second phase where you bring back food by category and check out what causes issues and what does not.( as it is very personal, you have to do it for yourself and not just follow a generic list)
But I still noticed what should be avoided, and what seems OK. Sadly some fruits and veggies don’t do well.
On the other hand, I still would like to understand what is the real root cause of this? lack if enzyme? not good flora? (I have not tried taking extra probiotics) I also check a lot on Dr.Axe (btw I received his book “Eat dirt” and will read it during my upcoming vacation 🙂
Private Member |
Thanks for you answer! I had read also about wheat creating inflammation, but for some reason my husband’s body seems to process it well although he wouldn’t be able to eat it every day at every meal. As for me I try to eat very moderate portions and/or earn it with a workout and it works fine. I guess it varies from one another. We are being careful too about which brand of pastas we choose. Egg noodles are sometimes a good option for us.
I had heard of the low FODMAP approach, but never tried it. It takes a lot of patience to complete the different phases 🙂 Hope you’ll enjoy reading ”Eat dirt” during your vacation 🙂
I honestly don’t know what the real root of these problem is, but all I can say is that my condition is much better than it used to be since I have been training daily and watching my diet. I think that exercising and being self conscious about what my body tolerates or not is really a great combination. I would love to follow Zuzka’s food journal to the letter, because all of it looks so good and she puts so much time to prepare it for us, but there are a lot of things that me or my husband can’t eat 🙁 I would have to make two different meals most of the time and unfortunately my schedule doesn’t really allow me to do so.I can still make some of the recipes (YEAH :)) and I am still able to adapt to a few things and I enjoy inspiring myself for Z’s food journal, it’s awesome.
I find that we are very lucky to live in a time were nutrition and fitness is so well explained and detailed. We have access to so much information (even though we have to be careful because sometimes it isn’t totally accurate depending on the source 😉 – this is why I listen to Zuzka!) that it makes it much more easier to live well and enjoy life by listening to our bodies and giving it what it needs on a daily basis 🙂 Good luck!!!
Private Member |
orange beach, al - alabama, united states
Hey Natacha
I have Crohn’s too so I feel your husband’s pain!!! All Crohn’s people have a list of what they can eat and what they can’t and it varies from person to person. I was diagnosed almost 30 years ago- and went from being hospitalized regularly and not able to even have coffee to having mostly clean colonoscopies with very little evidence that the disease is still there. Diet and exercise are key but most important is controlling stress!!! I am just giving you a back story of me and hopefully provide some hope for your husband as well. I eat a low carb diet like Z- I had to take is slow- I started by cutting out all white carbs and moved to whole grain, then slowly move to cauliflower (cauliflower is low on fiber) rice, and mashed cauliflower. For pasta I use spaghetti squash. If I use pasta, I use whole grain with protein (Brailla makes protein enriched pasta). Lots of protein in my diet keeps my system calm. One side effect I have developed over the years is acid reflux- so I have been using bone broth for about 4 months now and that helps a lot.
Now if I eat white carbs I do pay for it with my Crohn’s. My system has adapted and I feel better and have more energy. I also do not have to take any daily meds to control the Crohn’s. I do not know if this helped you any but at least you know you are not alone!!! Take care, Michele
Private Member |
uk
True. Pasta doesn’t make you fat. No food is inherently fattening. Yes, if you smother it with tons of cheese and cream and won’t burn the calories after then yes it will go nicely on your hips 🙂 but that applies to every meal – calories in and out principle. You can make it light meal with some veggies, herbs and spices, extra virgin olive oil and a bit of Parmesan. And as for the white flour – ok, its not the most nutritious food but its very easy to digest and gives you energy. Combine it with good quality fat and some protein and you got yourself a perfectly balanced meal. As with all food – its the quality, the quantity and what you do after you eat it that counts. Focusing on and analyzing single ingredient of the meal is a waste of time.
Private Member |
melbourne, australia
I agree with you! I also think and has a lot of examples that certain food doesn’t make us fat. Big portions make us fat. Pasta is one of the food that is very easily overeaten. Just take good pasta with good ingredients and calculate everything according to your calories intake.
Private Member |
I LOVE pasta. I eat it almost every day. It is really fast and easy to make and there is a milion variation how to make it. And a lots of Parmesan on top of it, and glass of red wine. Njami.
Private Member |
I absolutely adore pasta but, like you, I have switched to a way of eating where I either don’t eat it or earn it with a workout. The overall way of eating is most important and Italians certainly focus on fresh foods and healthy ingredients, so the findings aren’t surprising but also aren’t completely translatable to a typical American diet.
What do you think about the comment that says inflammation comes from “high-fat and high-calorie meals?” The keto diet is high-fat and yet research reports a lessening of inflammation when following that way of eating. Why do you suppose there is this discrepancy?
Private Member |
santa cruz, ca
Zuzka, I am impressed by this article. Thank you for sharing this valuable information. I have so many responses I’d like to give but I don’t have the time right now–I will soon.
I think that your post has many positive affects and ramifications. You not only gave an example of how science can serve to create confusion and conflict in modern laypeople, but also how inaccurate scientific studies can be (if one were to simply read their methodology and analysis (and how/who/how many they sampled). This is an excellent example of how people really need to do research before forming opinions! I think it’s also so good that we all take what our doctors say with a grain of salt–not necessarily denying people who are “expert,” but checking the facts for ourselves!
I also think this is a PERFECT example of how scientific studies must narrow and objectifity the object of study to a degree, in order for the study to work, to the point of taking it out of context. This is the unfortunate reality with studies on the acupuncture (taken out of context and standardized to the point of not being the actual medicine anymore!). It’s not possible to judge these practices, even eating pasta, based on these studies that take them out of context.
I am a first generation Italian. My family lives in Italy. I can tell you from having been there many times that not only is the diet cleaner–and I mean also free of so many pesticides and GMOs that are legal and freely used here in the US–and food more natural, but there is also tradition (there is no pervasive food tradition in the US. We are a young country) which plays a role in regulating people’s food consumption, and there is much LESS STRESS in general! There is a stronger family and community tradition. People take more breaks, and their jobs typically allow them to take more breaks and vacations! People interact with each other more, in my opinion, getting their needs met from each other, with food just being part of the exchanges. I think that taking a look at studies that show how people respond to food “in context” would be a great exploration for you, Zuzka. Maybe taking a look at how certain diets affect people in different countries and social structures.
I think that in the U.S. people are exposed to more environmental, chemical, and emotional stresses creating toxicity than in other countries. But most importantly, adding to this, there is a lack of a historically-based tradition that influences eating in this country because it is so young. I think there is generally less emphasis on community, togetherness, family, and humanness in the U.S. People are too busy, working too much, too stressed, and living a fast paced life. I think that when you put all these things together, you create an inflamed population that cannot handle the intake of a complex carbohydrate meal or sugar. Stressed people will unfortunately tend to consume these foods more. I think it’s a cycle that has to be addressed from even more closely than the food perspective. We need to see it as greater social problem.
Private Member |
uk
Context is everything. For me the interesting (and the most amusing) aspect of the study is how people react to it. Clearly Zuzka doesn’t agree with the result of the study so she is questioning its validity. I wonder if the study said pasta is fattening – avoid like a plague – would she still question the participants and how accurate they were? Nope. The general rule is:
If the study supports your way of eating its 100% accurate – no need to question it 🙂
If the study goes against your belief – analyze it to death until you find some flaw and then dismiss it completely 🙂
Nothing wrong with it really, we all do it but I find it funny 🙂
Private Member |
santa cruz, ca
As much as I agree with part of your statement–that people tend to be more critical of what threatens their beliefs/worldviews–I think this is natural and normal, and one of phenomena that characterizes strength in diversity..Opinions, beliefs, and worldviews will always differ among the human population, so we can find comfort in the fact that all studies and statements will be critically analyzed by someone. I think this is a good thing! Checks and balances! Life would be terribly boring and monotonous without challenge. When people critically analyze our beliefs and point out flaws, it forces us to rethink, re-evaluate, and reframe our beliefs so that our platform becomes stronger.
Given this, I think that Zuzka’s skepticism of this study does NOT come from the underlying need to support her previously established beliefs. I think it comes from her diligent awareness of health issues, research, paying attention, noticing patterns, and staying informed. By being an astute investigator, she has earned her ability to criticize a study like this. At this point, those of us who haven’t recognized the benefit to large and multinational corporation–the corporate interest–which is behind the claims that have supported such high complex carbohydrates consumption, to the point of placing them at the bottom of the USDA Food Triangle, is not paying attention.
Private Member |
switzerland/, france
so very well said!
Private Member |
naples, fl, usa
I like to eat GOOD pasta At home, I primarily make substitutions, such as spaghetti squash, so I can enjoy my homemade sauce ( I make a mean pecorino romano gravy). The most important part about food, for me, is putting it to use. Food is fuel. I find overindulgence is the problem, not the actual pasta. I am interested in a discussion on inflammation. It is a word I see tossed around often as of late. Inflammation is necessary for muscle growth. There is inflammation of the tendons (not good). etc. etc.
Private Member |
tx, usa
I love that you provide these studies and articles for us. I am really enjoying the Authority Nutrition website you gave us in your last post. Thank you!
In general, I avoid pasta. I much prefer bread or a dessert. If I am going to treat myself with a carb, I will choose bread/dessert over pasta. I prefer spaghetti squash and zucchini noodles.
I still try to only have 1 serving a carb a day. I wish I was better at eating it as a WEM. I work out in the mornings, and I usually eat my carb at dinner. I have gotten better as I am learning new recipes using coconut and almond flour. Mainly thanks to you, Zuzka. I also use Detoxinista website by Megan Gilmore and the I Breath I’m Hungry website by Mellissa Sevigny. I try making cauliflower breads/pizzas which have really helped me making better choices at night time when I am craving carbs. I need to tweak it a bit better though. On the bright side, I may not be where I want to be, BUT I am not where I used to be 😉
Private Member |
I don’t prefer to eat pasta anymore because:
When I eat it, it acts like a trigger and makes me want to eat poorly.
It’s also contains white or wheat flour and spikes insulin levels.
When I eat it, I’m aware that my body feels sluggish.
My cravings increase because of the sugar spike, and also because there’s such low nutrient content.
I substitute the pasta with either spaghetti squash or I steam broccoli and pour a huge gob of marinara on it. I also make huge incredible meatballs!
Honestly, I don’t miss it. I can eat this way all week and have no weight gain…plus, I feel good!
Private Member |
My husband is Italian so of course pasta is a staple food. My husband is more of a meat eater, I prefer to eat more Mediterranean. I think its all about moderation in what you eat as well.