Professor Tim Spector says a simple switch of a household staple can dramatically boost your fibre intake. Professor Spector is founder of the Zoe health app and specialises in the healthy eating.
The professor of genetic epidemiology at King’s College London was talking about pasta. Despite sometimes attracting criticism for being too carbohydrate-heavy, Prof Spector said it was ‘probably healthier than you think’.
He added that, using whoelgrain pasta could ‘more than double’ the fibre in a 100g portion and, if cooked correctly, could give you ‘a boost of plant protein too’. More than 90 per cent of Brits fail to eat enough fibre.
Sharing a recipe for creamy kale pasta as an example. he said that combining your pasta with protein, healthy fats, and fibre could have a major positive impact on your health. Prof Spector said: “Pasta is a staple in most of our kitchens—but it’s probably healthier than you think, especially if you follow these three tips.
“Go for wholegrain. Over 90 per cent of people aren’t getting enough fibre, and choosing wholegrain pasta can more than double the fiber in a 100g portion. Pastas made from spelt, lentils, or chickpeas can increase fibre even further and add a boost of plant protein too.
“Balance your plate. Combining pasta with protein, healthy fats, and fibre helps keep you fuller for longer. In this recipe, cannellini beans add both fibre and plant protein, while a generous drizzle of extra virgin olive oil slows glucose absorption for a steadier blood sugar response.
“Pack in the plants. This creamy kale pasta contains 50g of cavolo nero per person, providing fibre, polyphenols, vitamins, and minerals to support your gut health.”
Is pasta healthy?
“Two ounces of dried white pasta has about 200 calories, 7 grams of protein, and 2 g of fibre, along with iron and B vitamins,” registered dietician Lisa Valente says. “While pasta may be a carbohydrate-rich food, it also delivers lots of important nutrients. It’s definitely not empty calories.
“About 1 cup of cooked pasta—for most shapes, that’s two ounces of dry pasta—mixed with vegetables can be a satisfying portion for many people. But even if you eat 2 whole cups of pasta, that’s still only about 400 calories (plus 14 g of protein and vitamins and minerals). That’s not too shabby for a 2-cup serving.
“Another thing to note—the Mediterranean Diet consistently ranks as the top diet to follow for better health. And guess what? Pasta is a part of that diet. That doesn’t mean you should eat it for every meal, but it can absolutely be included in a healthy diet.”
She adds that there are plenty of ways to include vegetables, either served with pasta or as part of a sauce or accompaniment, while it is also cheap to buy.
The British Heart Foundation agrees. On their website, senior dietitian Victoria Taylor says: “Standard dried pasta is usually low in salt and saturated fat. As with any starchy carbohydrate, a high fibre version like wholewheat pasta will add fibre to your diet.
“What makes a pasta dish healthy is usually down to what you have with it. Red, tomato-based sauces rather than creamy sauces are usually a healthier ready-made choice. They are likely to be lower in saturated fat and the tomatoes will also count towards your 5-a-day.”
It does stress that shop-bought sauces tend to be higher in salt and additives than home-made sauces, ‘especially ones that include cheese, sausage or bacon, or salty additions like olives, capers and sun-dried tomatoes’.”
The UK government recommends that about half of your energy should come from carbs. As a guide, the Reference Intake, which is based on a moderately active adult female, is currently 260g of carbs per day.
The average white pasta is considered high in carbohydrate due to its traditional main ingredient of durum wheat. Along with fats and protein, carbohydrate is considered an excellent fuel source for humans. Sugar, which is a simple carb, is the carbohydrate compound found in pasta.
The good news is that pasta boasts more fibre and protein than an equivalent source like rice. Not only that, but you can upgrade to whole wheat pasta, which is even healthier.
In a 100g serving, normal pasta has 371 calories while wholegrain has 352. It also has less fibre (3.2g to 9.2g) and protein (13g to 13.9g), while whole wheat pasta slightly less carbohydrate too (74.7g to 73.4g).