Carbohydrates often get a bad rap for fueling the obesity epidemic, but emerging research challenges this for pasta. Unlike many refined carbs that spike blood sugar rapidly, pasta boasts a low glycemic index (GI), leading to gentler rises in blood glucose levels.
Experts conducted a rigorous systematic review and meta-analysis of 30 randomized controlled trials—the gold standard in research—encompassing nearly 2,500 participants. These individuals swapped other carbs for pasta within a healthy low-GI diet.
"The study found that pasta did not contribute to weight gain or body fat gain," noted the lead author. "In fact, the analysis even showed a small amount of weight loss, so contrary to concern, pasta may be part of a healthy diet, such as a low GI diet."
Participants consumed an average of 3.3 servings of pasta weekly—about half a cup cooked per serving—in place of other carbs. Over a median 12-week follow-up, they shed roughly half a kilogram.
The authors stress these findings apply to pasta paired with other low-GI foods in a low-GI diet. Further studies are needed to assess its role in broader healthy eating patterns.
