#alimentación saludable #estilo de vida saludable #gluten+1

5 Myths About Pasta Being Unhealthy

28 de octubre de 2025

2 min de lectura

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.

Puntos clave

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

Para quién es

Personas que exploran Pérdida de peso a través de alimentación saludable, estilo de vida saludable.

Por qué importa

Este artículo te ayuda a orientarte rápidamente y luego avanzar a una colección o serie si quieres seguir profundizando.

Autor del artículo

Dra. Asya

Asesora científica

Científico jefe de Ornament Health AG Endocrinólogo Doctor en Ciencias Médicas Graduado de la Escuela de Estudios Avanzados SISSA, Trieste, Italia, con una especialización en enfermedades neurodegenerativas Anteriormente: Becario de investigación, Universidad de Oslo Mejor científico joven de Italia, 2006 Ganador de la beca internacional Human Frontier ## Experiencia Elina dirige el equipo internacional de científicos médicos de Ornament Health AG y es responsable de la información médica y científica y de la prevención de enfermedades. Elina también dirige el consejo asesor científico internacional y aporta su experiencia científica profesional en las áreas de desarrollo más prometedoras de la empresa. Anteriormente, Elina Sharifullina trabajó para la empresa biofarmacéutica internacional Swedish Orphan Biovitrum (SOBI), gestionando el marketing en Rusia y los países de la CEI. También trabajó con la empresa internacional MSD (EE.UU.) en medicamentos para el tratamiento de la diabetes mellitus y fue asesora médica de la oficina de Moscú de Eli Lilly (EE.UU.) en el campo de la endocrinología. Elina se graduó en la Universidad Médica Estatal de Kazán con una especialización en endocrinología y, en 2006, se doctoró en enfermedades neurodegenerativas en la Escuela Internacional de Investigación Avanzada SISSA (Trieste, Italia). De 2007 a 2010, Elina fue becaria de investigación en la Universidad de Oslo (Noruega). Elina ha dedicado la mayor parte de su vida a la ciencia y la medicina, investigando en los campos de la diabetes mellitus, la obesidad, las enfermedades del sistema nervioso central y el biohacking. Fue galardonada con el título de mejor científica joven de Italia en 2006 y es la ganadora de la beca internacional Human Frontier.

Experto en salud

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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