1. Wheat-Based Pasta

Best for: Budget-friendly meals, pre-workout fuel, family dinners

Whole wheat pasta is the classic choice that you’ll find in almost every grocery store. It’s familiar, affordable, and a good source of complex carbohydrates, which makes it a great way to fuel up, especially when you pair it with plenty of fiber, protein, and healthy fats.

What to know: Whole wheat pasta contains more fiber than white pasta, which can help slow glucose absorption and encourage steadier blood sugar. Still, portions matter. A standard serving is about 2 ounces dry, which cooks up to roughly 1 cup.

Pairing tip: For a balanced plate, toss your pasta with leafy greens, a drizzle of olive oil, and a grilled portion of protein, like chicken or fish. This combo helps keep energy levels steady and leads to better blood sugar balance, an approach we explore in detail in our insulin resistance diet plan. 

Examples: Regular pasta, whole wheat pasta, durum wheat pasta

2. Legume-Based Pasta

Best for: Blood sugar balance, plant-based protein, higher fiber needs

Legume-based pasta, which is made from lentils, chickpeas, or black beans, packs a serious nutritional punch. Each serving is going to give you plenty of protein and fiber, often double what you’d get from traditional wheat pasta. This combination leads to steadier blood sugar, keeps you feeling fuller for longer, and can be especially helpful for anyone with insulin resistance or metabolic concerns.

What to know: Because it’s so high in fiber, legume pasta can cause some gas or bloating if your body isn’t used to it. Starting with smaller portions and slowly increasing can help your system adjust more comfortably.

Pairing tip: Legume pasta holds up well with hearty sauces and veggie-rich toppings, making it easy to turn into a balanced, nutrient-dense meal.

Examples: Chickpea pasta, red lentil pasta, black bean spaghetti

RD tip: "For clients struggling with insulin resistance or PCOS, legume pasta is a top choice. It keeps blood sugar steadier and can help reduce cravings," says Jessica Kelly, MS, RDN, LDN.

3. Alt-Grain Pasta

Best for: Gluten-free swaps, variety, adding diversity to your plate

Alt-grain pastas are made from grains like rice, corn, quinoa, or sorghum. They have a texture that’s often very close to traditional wheat pasta, which is what makes them a popular choice for anyone with gluten sensitivities or for anyone who just wants to add some variety to their meals and mix things up.

What to know: The nutrition profile can vary a lot depending on the grain that is used. Quinoa-based pasta, for example, naturally gives you protein and fiber, while white rice pasta tends to be lower in nutrients and can cause a quick spike in blood sugar if it’s eaten on its own. For more balanced nutrition, look for blends that combine multiple grains or are enriched with added vitamins and minerals.

Pairing tip: Combine alt-grain pasta with colorful vegetables, a high-quality protein source, and healthy fats to help slow digestion and keep your blood sugar steady, a technique that we talk about in our anti-inflammatory meal plan for both hormone and digestive health.

Examples: Brown rice pasta, sorghum pasta, quinoa blends

4. Veggie-Based Pasta

Best for: Low-calorie meals, light dinners, and boosting your veggie intake

Veggie-based pastas, like zucchini noodles (zoodles), spaghetti squash, and hearts of palm pasta, are naturally low in carbohydrates and calories. They’re perfect if you want the texture and feel of pasta without the heavy, post-meal slump or blood sugar crash.

What to know: While these veggie noodles are light and easy to digest, they’re also low in protein and starch. To make them more satisfying and balanced, pair them up with some hearty toppings such as tahini, lentils, grilled chicken, or a protein-rich sauce.

Pairing tip: Because veggie-based pastas are gentle on digestion, they can be a great choice for an evening meal, leading to better sleep quality. For more ideas, take a look at our detailed blog on how nutrition can improve your sleep.

Examples: Spiralized zucchini, spaghetti squash, hearts of palm noodles

So... Which Pasta Is Best?

There’s no single “winner” when it comes to pasta, it all depends on your goals, preferences, and how your body responds. Think of it like building a toolkit: each type of pasta has its strengths, and you can choose the right one for the occasion.

• For long-lasting energy and active days: Whole wheat pasta is a steady source of complex carbohydrates, giving you fuel for your workouts and busy schedules, making it a great option for family meals.

• For a protein and fiber boost: Legume-based pastas made from chickpeas, lentils, or black beans are going to give you plant-powered nutrition that helps keep your blood sugar steady and your hunger at bay.

• For gluten-free comfort: Brown rice, quinoa, or blended alt-grain pastas give you that familiar pasta texture without the added gluten, making them perfect for anyone with sensitivities.

• For light, veggie-forward meals: Spiralized zucchini, spaghetti squash, or hearts of palm noodles keep things lower in calories and carbs while adding more vegetables to your day.

The best approach? Mix and match! Keep a few different options in your pantry so you can choose what works for your needs in the moment, whether that’s comfort food, a blood sugar-friendly dinner, or a quick pre-workout meal.

Pasta Myths (and What Actually Matters)

There’s a lot of pasta misinformation out there, and it can make choosing the right pasta option feel a whole lot more complicated than it needs to be. Let’s clear up a few common myths so that you can feel more confident about what’s on your plate.

Myth: Pasta is bad for blood sugar.

Truth: It’s more about how you eat it than the pasta itself. Paying attention to portion size and adding fiber-rich vegetables, healthy fats, and protein can slow digestion and help keep your blood sugar steady.

Myth: Gluten-free means healthier.

Truth: Many gluten-free pastas are highly processed and lower in fiber than their whole wheat or legume-based counterparts. Always check the nutrition label and choose options with added fiber or whole grain blends whenever possible.

Myth: Veggie pastas are always better.

Truth: Zoodles and veggie noodles are great for volume and hydration, but they’re low in protein and starch. Without adding something hearty, like beans, lentils, nuts, or quality protein, they may leave you feeling hungry again soon after eating.

Find Your Best Pasta Match with Expert Guidance from a Registered Dietitian

Choosing the perfect pasta isn’t about following a trend, it’s about finding what works for your body, your goals, and your lifestyle. A registered dietitian can help you understand how different pastas affect your blood sugar and digestion, can help you balance your meals for better energy and mood, and can create a plan that truly matches your unique nutritional needs.

At Berry Street, we combine evidence-based nutrition with real-life flexibility, helping you enjoy comfort foods (like pasta!) in ways that work with your health. We might build your plate using strategies from our High-Fiber Diet Plan, incorporate gut-friendly pairings from our Gut Health and Personalized Probiotics approach, or fine-tune your meals for peak performance with guidance from our Sports Nutrition Services.

Whether you thrive on whole wheat for pre-workout fuel, legume pasta for plant protein, or veggie noodles for a lighter touch, we’ll help you put together balanced meals that leave you completely satisfied and feeling your best.

Book a session with a Berry Street dietitian today and get a personalized nutrition strategy that makes pasta - and everything else on your plate - work for you.

Recap

Frequently Asked Questions

Which pasta is the healthiest pasta?

It depends on what “healthy” means for your goals. If you’re looking for steady blood sugar and more nutrients, whole wheat or legume-based pastas (like chickpea or lentil) are great picks because they offer more fiber and protein. If you’re focused on light, low-calorie meals, veggie-based pastas like zucchini noodles or spaghetti squash can be a good choice.

Which pasta is best in taste?

Taste is personal! Many people love the classic flavor and texture of traditional wheat pasta, while others enjoy the nutty richness of whole wheat or the hearty bite of legume-based options. If you’re experimenting, try a few types with your favorite sauce to see which one you enjoy most.

Is pasta unhealthy or healthy?

Food and pasta itself isn’t “good” or “bad,” it’s all about how you eat it. Pairing pasta with vegetables, lean protein, and healthy fats can make it part of a balanced, nutrient-rich meal. The portion size, type of pasta, and what you add to it all influence how it affects your health.

Is pasta healthy for losing weight?

Pasta can fit into a weight-loss plan when portion sizes are mindful and it’s paired with high-fiber vegetables and protein to help keep you full. Choosing whole-grain or legume-based pasta can also provide longer-lasting energy and reduce cravings.

Is it OK to eat pasta every day?

It can be, if it’s balanced and varied. Rotating between different types of pasta (whole wheat, legume, veggie-based) and pairing them with nutrient-dense toppings helps ensure you’re getting a mix of nutrients. Paying attention to your overall diet and portion sizes matters the most.