Trying to lose weight when you’re a foodie isn’t easy. While there isn’t a ‘one size fits all’ solution to effectively shed fat, the common knowledge is that cutting out carbs will do just the trick –- or will it?

An Australian nutritionist debunks this popular misconception, saying you may not need to completely cut out carbs, specifically pasta, from your diet if you’re trying to lose weight.

Susie Burrell spent 10 years working at The Children’s Hospital at Westmead in the area of childhood obesity. Image Credit: Daily Telegraph​

Sydney-based leading health expert, Susie Burrell, explained that there are hundreds of pasta variations out there and some are ‘healthier’ than others, making it possible to indulge in the food favourite even when you’re on a strict diet.

Susie clarified that pasta can indeed be a healthy meal choice if the right amount is served and if it isn’t paired with toppings that are high in fat, such as cheese.

“It is not the pasta that is the problem. It is the way we eat it.” she said.

“Unlike the entrée sized portions served in Italy, along with plain tomato or olive oil sauces, we tend to serve jumbo-sized plates of pasta along with rich, heavy sauces.”

The health expert said creamy pasta dishes such as carbonara, boscaiola, and pesto contain between 60 to 90 grams of fat in just a single serving.

Pasta is known to be rich in carbohydrates since it’s typically made from flour, eggs, salt, and water – all of which are key ingredients to creating a dough. Add carbohydrates to fat and you’re bound to gain weight.

A better alternative would be to opt for 85 grams of cooked pasta that’s coated in a light sauce and sprinkled with only a small amount of toppings.

“There is not one food that will make you gain weight - it really comes down to the way you eat it.” she added.

If you make an effort to include exercise in your daily routine, then consuming carbohydrates like pasta every now and then likely won’t cause weight gain.

Zucchini noodles. Image Credit: Food and Wine Magazine​

Better Health Australia confirms this tip saying: “Carbohydrates are the body's preferred energy source. Eating a potato, a bowl of pasta, or any type of carbohydrate-rich food won't automatically make you fatter. In fact, the Australian Dietary Guidelines recommend 45–65 per cent of energy needs to come from carbohydrates.”

They also recommended others to be mindful of their meal’s portion size instead of cutting food out completely.

“If you’re watching your weight, it’s better to be mindful of the portion size of foods that you enjoy. A big serving of potatoes or pasta, served with high saturated fat butter, sour cream or creamy sauces will not help you lose weight.” they wrote.

So, don’t cross pasta out of your grocery list! Supermarkets sell an array of low-carb pasta alternative options for those on a strict diet, such as keto.

You may also want to get your hands on zucchini pasta, wholemeal pasta, and spiralised vegetables.

If you’re not sure which option is best for you, make sure to reflect on your personal fitness goals but don’t forget to consider your daily dietary requirements and needs. Talking to an expert also won’t hurt!

Thinking of ideas on how to cook your next healthy pasta dish? Watch the video below for three healthy pasta recipes!

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Video Credit: Honeysuckle​

 

[leanneh]

Changing my eating habits completely and losing 56 kgs which I've kept off for over 3 years I can tell you from experience that losing weight is not dependant on NOT eating things. You can eat anything you want as long as you learn to eat SMALL portions. These days I rarely eat 3 main meals a day. Instead I eat small amounts 5 times a day. My lunch certainly might include pasta. But I eat about 1/2 a cup of pasta topped with a simple fresh tomato sauce with a teaspoon of cheese. Eating "small and often" means you never get hungry or have cravings. Obviously I avoid sugar and I don't eat any processed or deep fried foods or soft drink.

 

[Chrisalis]

If you are diabetic, then pasta is generally considered to be off the menu, but not so, small portions, without cream sauces and lashings of olive oil AND only cooked and eaten at Al Dente is the way to go.

 

[Elbe]

Changing my eating habits completely and losing 56 kgs which I've kept off for over 3 years I can tell you from experience that losing weight is not dependant on NOT eating things. You can eat anything you want as long as you learn to eat SMALL portions. These days I rarely eat 3 main meals a day. Instead I eat small amounts 5 times a day. My lunch certainly might include pasta. But I eat about 1/2 a cup of pasta topped with a simple fresh tomato sauce with a teaspoon of cheese. Eating "small and often" means you never get hungry or have cravings. Obviously I avoid sugar and I don't eat any processed or deep fried foods or soft drink.

Yes, all things in moderation, as my grandparents generation used to say. We've become very spoilt foodwise in the last 40 years with so much choice and variety - especially eating out! I haven't lost anywhere near as much as you, Leanneh (congratulations!) but have consistently been losing weight since retiring. I'm doing it (successfully for the first time in my life!) by intermittent fasting & not overindulging in anything. I've lost heaps even eating small portions of pasta, bread etc and it's absolutely true portion size is the biggest factor in the general Western diet.