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5 Myths About Pasta Being Unhealthy

October 28, 2025

2 min read

There are many beliefs about pasta: it always causes weight gain, it should not be eaten late in the evening, and it should not be consumed when on a diet. Let’s look at the myths and see what the real truth is.

Key takeaways

There are many beliefs about pasta: it always causes weight gain, it should not be eaten late in the evening, and it should not be consumed when on a diet.
Myth 1: You cannot eat pasta when dieting
Myth 2: Pasta should not be eaten in the evening

Who this is for

People exploring Weight loss through healthy eating, healthy lifestyle.

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Article author

Dr. Asya

Scientific Advisor

As a biochemist, she has expertise in developing and implementing new methods of assessing fatty acids in the blood. She also studies the processes occurring in the human body, and works to help people stay healthy and defeat old age.

Health expert

Myth 1: You cannot eat pasta when dieting

Pasta made from hard flour is the main source of complex carbohydrates. Pasta in a low-calorie diet, according to the principles of the Mediterranean diet, can help to lose weight. Pasta has a low glycemic index and due to this property helps to control blood glucose levels and weight. Of course, it should be eaten in moderation.

Myth 2: Pasta should not be eaten in the evening

Limiting eating in the evening is a way to combat weight gain. However, it can be okay in moderation. The consumption of carbohydrates (specifically pasta, which is rich in tryptophan and vitamin B) can help to overcome stress and insomnia. To prevent pasta-based dishes from causing weight gain, you should avoid fatty, creamy sauces and high-calorie additives, and add more vegetables and lean proteins. The perfect combination is pasta with a low-calorie tomato sauce and vegetables. Avoid adding extra cheese to limit unnecessary calories.

Myth 3: It is necessary to eliminate carbohydrates from the diet

In the Mediterranean diet, carbohydrates make up 55–60 % of the daily caloric intake. And this diet is recognized as one of the best diets in the world for losing weight and staying healthy. High-protein diets, on the other hand, are not very effective for losing weight and are simultaneously bad for the heart and kidneys. Some cells in our body (and in particular our red blood cells, brain, and muscles) need carbohydrates. If the body lacks this nutrient, we suffer from typical hypoglycemic disorders including weakness, sweating, lack of concentration and attention, drowsiness, headaches, and blurred vision.

One serving of cooked spaghetti includes about 220 calories, 1 gram of fat, and no cholesterol.

Myth 4: Al dente pasta is less digestible

This is not true — pasta that has been cooked al dente needs to be chewed longer: the more it is exposed to saliva and crushed into smaller pieces, the easier it is to digest. Pasta cooked this way has less effect on the glycemic index and stimulates insulin production less. It slows down the absorption of glucose, of which starch is composed, and as a result reduces the glycemic index. If pasta is cooked correctly, it is a product with a low glycemic index and a source of slowly digestible starch. This means that pasta provides a slow release of carbohydrates, so it takes longer to digest and you stay full for longer.

Myth 5: Pasta is harmful because it contains gluten

Gluten is a protein found in wheat, rye, and other cereal grains that is harmful only for patients suffering from celiac disease (gluten intolerance), who constitute 1 % of the world population. For everyone else, it is not harmful at all. Indeed, gluten is often found in products that are not good for our body, such as pastry and refined bread. However, this does not apply to pasta.

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