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Best Pasta for Weight Loss: Can You Eat Pasta and Lose Weight?

Best Pasta for Weight Loss: Can You Eat Pasta and Lose Weight?

Posted on: Healthy Eating, Pasta

By Dr. Jorge, Ph.D.

Wildgrain is the first bake-from-frozen subscription box for sourdough breads, fresh pastas, and artisanal pastries. 

​​There’s no going wrong with a fresh bowl of pasta smothered in sauce and covered in grated cheese. Certainly, a drool-worthy meal, but do you know if pasta can fit into your diet? Read on to learn if pasta is healthy for you and which type of pasta is the best for achieving weight loss goals.

Can you eat pasta and still lose weight or fat? Will I gain weight if I eat pasta every day?

Yes, you can eat pasta and still stick to your weight loss goals and lose fat. The main consideration to keep in mind when making food choices while trying to lose weight is to remain in a calorie deficit. Very simply, if your body uses more calories than you consume, then you will lose weight. To help lose weight and still eat pasta, it is important to pay attention to the nutritional facts of your pasta, your portion sizes, and what you are eating with the pasta. You can gain weight if you eat pasta daily depending on the amount and type of pasta consumed, but this can occur with any food that is consumed in excess. The key to fitting pasta into your diet is to ensure it’s part of a balanced meal that will fuel your body with nutrients, such as whole grains, which can keep you full for longer.

Which pasta shape has the least carbs?

Pasta shapes on their own do not determine carbohydrate amounts. Conversely, the type of flour used to make the pasta is a greater indicator of the carbohydrate content in each pasta. For example, pasta made with refined white flour will have more carbohydrates than pasta made from whole grains.

Can I eat whole wheat pasta for weight loss?

Yes, you can eat whole wheat pasta for weight loss. In fact, whole wheat or whole grain pasta is the best option for weight loss as whole wheat pasta takes longer to digest than pasta made from refined flour. Slower digestion means blood sugar will rise slowly after consumption, preventing your body from storing excess fat.

What pastas should I avoid for weight loss or avoid for a diet?

You should avoid pasta made from refined flour if you are looking to achieve weight loss goals. Refined pasta has been stripped of many of its natural nutrients and is higher in calories and lower in fiber, meaning you will likely feel full for less time after eating it. Instead, if you are on a diet or trying to lose weight, consider eating a whole wheat pasta or maintain a small portion size of regular pasta in your meal.

What is the best time to eat pasta for weight loss?

If you are trying to lose weight, the best time to eat pasta is within two hours of an intense workout. Research suggests that weight loss goals can be maintained if you consume pasta right after a workout because your body needs to replenish glycogen (or carbohydrate) stores that can be depleted after intense exercise.  

What is the best type of pasta to eat for weight loss?

The best type of pasta for weight loss is pasta containing whole grains. This is because pasta made from whole grains is more nutritiously dense, and contains more fiber and fewer calories than refined pasta. Pasta that has a higher fiber content will also leave you feeling full for longer, which can ultimately help to reduce your overall caloric intake.

What is the best pasta to eat while on a diet?

The best type of pasta to eat while on a diet is pasta containing whole grains. In addition to whole wheat pasta, pasta made from other ingredients such as chickpeas, lentils, and veggies are great options when you are on a diet. Non-traditional pasta like these are generally lower in carbohydrates and calories while having higher protein content.

Where can I buy healthy pasta online?

At Wildgrain, we specialize in making high-quality, fresh pasta that is delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, rolls, pastries, and fresh pastas. Some of our popular pastas include fresh fettuccine, fresh tonnarelli, and cheese tortellini. We are proud to offer healthy pastas, made with non-GMO flour and without preservatives. Learn more about Wildgrain and our artisanal baking and cooking methods. 


About the Author

Dr. Jorge has been a public health researcher for many years, holding both a Bachelor's degree and a Ph.D. in Chemistry. They presently work as a medical writer and love being able to assist others in understanding various health and scientific topics.


This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.