Whole Wheat Pasta Nutrition Facts and Health Benefits. Read on to find out what health benefits you can get from a bowl of whole wheat pasta. Whole Wheat Pasta Nutrition. With healthy amounts of vitamins E, B 6 and K there are plenty of health benefits of whole wheat pasta. Eating whole wheat pasta will also give you niacin and folate, two essential vitamins for healthy body functions. When it comes to minerals however, whole wheat pasta is packed with them. Health Benefits of Whole Wheat Pasta. When it comes to the fat burning health benefits of whole wheat pasta there are the big two: Whole wheat pasta is satisfying so you eat less food, and. Whole grains found in whole wheat pasta have been found to protect you against cancer and childhood asthma, so as you can see there are plenty of health benefits of whole wheat pasta. One of my other tricks to eating whole wheat pasta is to make sure you balance it with a good supply of fresh veggies and lean protein in your pasta dishes… Whole Wheat Pasta Ideas. Add to tomato sauce, then toss with your favorite whole wheat pasta. Now that you know how to get the health benefits of whole wheat pasta, it’s time to add a few of these dishes to your monthly rotation.
Whole-Wheat Spaghetti and Meatballs. Cook the pasta according to the label until al dente. Meanwhile, in a large bowl, combine the turkey, flaxseed, Parmesan, egg, pepper, and 1/2 tsp salt. Cook, gently turning the meatballs occasionally, until golden brown on all sides (about 10 minutes). Transfer the meatballs to a dish. Heat the remaining TBSP oil in the same skillet. Add the garlic and cook, stirring, until golden and aromatic (1-2 minutes). Add the tomatoes and crushed red pepper. Add the browned meatballs and remaining 1/2 tsp salt. Cook, stirring occasionally, until the meatballs are cooked through and the sauce thickens slightly (about 10 minutes). Add the pasta and the reserved cooking liquid to the meatball mixture.
The seeds of whole grains have three distinctive components called the endosperm, germ and bran. If you are on the fence whether to switch to whole-grain pasta or not, let its multiple benefits make your decision for you. They function to give you energy and support the brain and nervous system. Complex carbs, on the other hand, are digested at a slow pace and give you lasting energy levels. The recommended daily intake of carbs is 130 grams. A 2-ounce serving of whole-grain angel hair pasta has 41 grams of carbs. Insoluble fiber is the type found in whole grains and derivatives like pasta. Whole-grain pasta generally has at least 5 grams of fiber per serving. The recommended amount of fiber per day is 30 to 38 grams for men and 21 to 25 grams for women. The recommended amount of protein per day is 46 grams for women and 56 grams for men. Whole-grain pasta has a moderate amount of protein, and a higher amount than regular pasta. Iron is important for oxygen transportation to the muscles and rest of the body. Iron also helps with immune function and neurotransmitter production in the brain. Whole-grain spaghetti has 8 percent of the recommended daily value in 2 ounces. Whole-grain pasta contains generous amounts of phosphorus, manganese, magnesium and selenium, while refined pasta has only negligible amounts.
Whole wheat Pasta with Garlic and Parmesan. Those of you that want to skip meat during their lunch or dinner, I recommend ‘Whole wheat Pasta with Garlic and Parmesan’. Whole wheat Pasta with Garlic and Parmesan – Ingredients. Whole wheat Pasta with Garlic and Parmesan – Recipe. After that drain it and set the pasta aside. Pour the pan mixture over the pasta and season with salt and pepper. Add cheese and finish this meal with a adding the parsley.
Remove with a slotted spoon and add to pasta. Boil for 2 to 3 minutes or until mixture is reduced to 1/3 cup. In a large skillet, heat oil over medium-high heat; add chicken and garlic. Cook and stir until chicken is brown. Add pasta and cook until al dente. Toss pasta with veggie mixture; season with salt and pepper. Return pasta mixture to saucepan; cover and keep warm. Meanwhile, in a large skillet cook mushrooms, leek, and garlic in hot oil over medium-high heat for 4 to 5 minutes or until most of the liquid is evaporated. Drain pasta and beans; return to saucepan. For sauce, in a large skillet cook chicken, onion, and pepper in hot oil over medium-high heat for 2 to 3 minutes or until chicken is no longer pink. Reduce heat; stir in tomatoes and chicken broth.
Rice, Bread and Pasta in a Weight Loss Diet. Carbs including rice, bread, pasta, potato and cereal are low fat, ideal for weight loss diets. Pasta, Bread, Potatoes, Rice and Breakfast Cereals. Many slimmers think carbohydrate rich foods like pasta, bread, potatoes, cereal and rice are the bad guys when it comes to losing weight – and the popularity of low-carb diets several years ago has done little to dispel the myth. Added to this, it’s not uncommon to read that wheat, found in foods like bread and pasta, can cause bloating leaving many of us believing that cutting them out of our diet will help us lose weight. In fact, it’s usually the fat we add to carbs that boosts the calorie content, such as butter on a jacket potato or bread, creamy sauces with pasta and frying rice. If a diet restricts certain foods such as bread, potatoes, pasta, cereal and rice, it also restricts calories and it’s this that causes weight loss. Most carbohydrate rich foods, particularly unprocessed ones such as wholemeal bread, wholegrain cereals, whole-wheat pasta, brown rice and jacket potatoes, are low in fat, contain a wide range of vitamins and minerals and make an important contribution to our fibre intakes. Go for high-fibre carbs such as brown rice, wholegrain cereal, wholemeal bread, potato cooked with the skin on and wholewheat pasta. Also, when you’re trying to lose weight, it’s important to count the calories provided by bread, potatoes, rice, cereals and pasta. Swap to higher-fibre varieties of rice, bread, pasta and cereal gradually if you are not already eating them.
Bionaturae Organic Whole Wheat Spaghetti, Bulk, 11 Pound Bags. Sorry, this item is not available in. Certified organic and Kosher (circle K symbol) These items are shipped from and sold by different sellers. This item:bionaturae Organic Whole Wheat Spaghetti, Bulk, 11 Pound Bags $41.55($0.24 / Ounce) Sold by Orchard Hills and ships from Amazon Fulfillment. Ships from and sold by CG Trade. Shipping Weight: 11.8 pounds ( View shipping rates and policies ) And to APO/FPO addresses. For APO/FPO shipments, please check with the manufacturer regarding warranty and support issues. International Shipping: This item is not eligible for international shipping. Store in a cool and dry place.
But the truth is, you need these types of carbohydrate-rich foods to give your body energy. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. On the other hand, complex carbs (such as vegetables and whole-grain products) don't cause the same spike in blood sugar levels. That's because calories matter most: Eat too many calories (from bread, pasta or anything else) and you'll gain weight; eat less than you burn and you'll lose weight. The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. Pasta, bread and rice aren't the only carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too). Your body burns off carbs the same way no matter when you eat them. From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that's no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Another option: If you're not usually a fan of whole-wheat bread, check out "white whole-wheat." It's made with a type of wheat that has a softer texture and milder taste, so it's more like the traditional white bread that you're probably used to eating.
Nutrition Data's opinions and ratings are based on weighted averages of the nutrient densities of those nutrients for which the FDA has established Daily Values, and do not consider other nutrients that may be important to your health or take into account your individual needs. Foods that are both nutritious and filling are considered better choices for weight loss. Foods that are nutritious without being filling are considered better choices for healthy weight gain. Foods that have more essential nutrients per calorie are considered better choices for optimum health.
Eating Well Taste Test: The Great Whole-Wheat Pasta Challenge. By Eating Well Editors , "The Great Whole-Wheat Pasta Challenge," February/March 2005. The problem is that whole-wheat pasta has a checkered, often less than palatable past. Some liked a robust whole-wheat flavor while others preferred the mildest of tastes. The good news is that there seems to be a whole-wheat spaghetti to please just about everyone.
If you select 100% whole wheat products, however, the bran and the germ of the wheat will remain in your meals, and the health benefits will be impressive! The many benefits of whole wheat products are being recognized more and more by consumers. Not only did women who consumed more whole grains consistently weigh less than those who ate less of these fiber-rich foods, but those consuming the most dietary fiber from whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains. In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least. Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. Whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion. The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. Eating foods high in insoluble fiber, such as cereals and breads made from whole wheat, can help women avoid gallstones, shows a study published in the American Journal of Gastroenterology. Studying the overall fiber intake and types of fiber consumed over a 16 year period by over 69,000 women in the Nurses Health Study, researchers found that those consuming the most fiber overall (both soluble and insoluble) had a 13% lower risk of developing gallstones compared to women consuming the fewest fiber-rich foods. The amount of wheat bran needed for protection from other cancers is still unknown, but based on the health benefits of this food, it may be wise, if you are not sensitive to wheat or gluten, to include several servings of whole wheat grain foods such as bread, pasta, and bran cereals every day in your diet. Fiber from Whole Grains and Fruit Protective against Breast Cancer. When researchers looked at how much fiber 35,972 participants in the UK Women's Cohort Study ate, they found a diet rich in fiber from whole grains, such as whole wheat, and fruit offered significant protection against breast cancer for pre-menopausal women.
Davis has succeeded in drawing attention to the dangers of wheat and the benefits of a low-carb diet beyond what I thought possible. I was already avoiding most grains and decided to eliminate wheat after reading Wheat Belly. I have been following a low-carb lifestyle and writing about it for over 13 years, so it wasn't a radical change for me. Ten out of the 29 recipes in the original Wheat Belly call for flax, as do most of the recipes in the new cookbook. Flax meal has become a staple food for many who want to avoid wheat. It is also used as a replacement for eggs in low-fat and vegan recipes and as a supplement to provide fiber and omega-3 fats. It should be stored in the refrigerator and used promptly. Both soy and flax contain estrogen mimics.
Pasta, on the other hand, is a different story. Pasta made from 100% whole-wheat flour maintains the three essential parts of the whole grain kernel: the bran, germ and the endosperm, says Alicia Romano, registered dietitian at Frances Stern Nutrition Center at Tufts Medical Center. These real-deal whole-grains make the pasta rich in vitamins, minerals, protein and fiber. A 1-cup serving of cooked whole-wheat spaghetti has about 23% of your daily fiber (white pasta has 9%) and 16% of your protein. Plus, that fiber has a prebiotic effect, which promotes the growth of beneficial gut bacteria, says Mette Kristensen, Ph D, associate professor in the department of nutrition, exercise and sports at the University of Copenhagen. In white pasta, however all but the starchy endosperm is stripped away, and with it goes about 25% of the grain’s protein, according to the Whole Grains Council . “If you care about your health, the choice is clear.” “But rather than stick only with white, split the difference and start with a pasta blend that’s half white and half whole wheat and ease into whole grain pasta.” Don’t forget to pile on the roasted veggies and beans, he says.
Garlic Shrimp Spaghetti Recipe. This flavor-packed healthy pasta recipe gets a nutritional boost from broccolini, heart healthy olive oil, and whole wheat spaghetti. 1 pound large shrimp, peeled and deveined. Rinse shrimp and pat dry. Add whole wheat spaghetti to boiling water and cook until. Drain and return to the pot. Meanwhile, in a skillet, heat olive oil over low heat and cook the garlic, salt, and hot pepper flakes, stirring occasionally, for about 15 minutes or until the garlic is golden. Increase the heat to medium-high and add the shrimp; stir-fry for about 3. Cover the vegetables with water, put a lid on the pan, and cook on the stove at medium heat until tender. Pour the shrimp mixture over cooked spaghetti, add the broccolini, chopped parsley, and grated parmesan. And remember 1 cup of whole wheat spaghetti is a proper portion so don’t go overboard with your serving size!
Weight Watchers Baked Spaghetti Squash. Weight Watchers Spaghetti & Chicken Meatballs. Weight Watchers Recipes | Buffalo Chicken Lasagna. Pasta sauce, nonfat ricotta cheese, whole wheat lasagna noodles and 5 MORE. Olive oil, milk, fat-free chicken broth, sherry, spaghetti, sliced mushrooms and 6 MORE. Weight Watchers Spaghetti With Meat Sauce 5 Points. Garlic cloves, onions, lean ground beef, olive oil, table salt, crushed tomatoes and 4 MORE. 10 Point Weight Watchers Friendly Spaghetti & Meatballs. Weight Watchers Spaghetti Tofu Vegetable Pie (3 Points) Spaghetti, olive oil, firm tofu, tomato sauce, onions, mozzarella cheese and 2 MORE. Black pepper, onions, parsley, chili flakes, spaghetti squash, garlic powder and 5 MORE. Shredded mozzarella cheese, fresh mushrooms, onions, lean ground beef and 6 MORE. Weight Watchers. Fresh spinach, fresh lemon juice, olive oil, garlic cloves, table salt and 3 MORE.
Pasta can fit better into a weight-loss goal if you exercise, choose whole-grain pasta and create a healthy meal out of the pasta, instead of one drenched with fat and calories. Whole-grain pasta is a healthier choice than regular pasta made with refined white flour. Conversely, refined grains lose the fiber during processing, so the original vitamins and minerals in grain are lost. Whether you have whole-grain or refined pasta, pasta itself is low in fat and calories. Semolina flour, the flour used in refined pasta, is a strong source of protein. Each 2-ounce, or two-thirds cup, serving size of pasta made with semolina and durum flour has 200 calories, 1 gram of fat and no cholesterol. The same amount of whole wheat pasta contains 190 calories, 1 gram fat and no cholesterol. Instead of filling your plate with pasta, include lean meat or seafood and vegetables, either on the side or mixed into your pasta. Slicing chicken into the pasta enables you to use a healthier serving size. Top pasta with tomato sauce or olive oil instead of a cream or cheese sauce, and add vegetables such as mushrooms, broccoli and spinach to the sauce. Some athletes prefer low-fiber white pasta, whereas others want the fiber in whole-grain pasta.
By playing around with noodles, toppings and sauces, you’ll see that there are many lighter options that will still give you the pasta fix without going overboard. A 1-cup serving of cooked, regular pasta has 5 Points Plus values, and the same amount of whole wheat pasta comes in at 4 Points Plus values. Tack on oil (at 1 Points Plus value per teaspoon) or shredded Parmesan cheese (1 Points Plus value per tablespoon), not to mention sauces and other toppings, and you could be consuming more Points Plus values in one meal than you’re allotted in a given day. Home cooks looking for a serious substitute that will save you between 4 and 5 Points Plus values per pasta dish, consider giving spaghetti squash a try. “People either love it or hate it,” says Fink, “but for zero Points Plus values per cup, if you’re really craving pasta, it might just do the trick topped with some sauce and cheese. Made with refined-flour white bread and lashings of butter, a generic piece of garlic bread comes in at 6 Points Plus values — more than 1 cup of pasta. The difference in Points Plus values per cup might not seem like a lot but, for the 1 Points Plus value you save, you could have 1 1/2 cups of plain air-popped popcorn or a handful of carrots and 1 Tbsp of hummus. Pesto, while it does include basil and garlic, is olive oil-based and will cost you 4 Points Plus values for just an ounce. Carbonara sauce is rich with eggs, cheese and Italian bacon (cured, fatty pork) — you can just imagine what a Points Plus value hog that can be. As for sauces, there are many jarred tomato-based sauces that have few Points Plus values that you can use.
The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain. Weigh yourself before you start and keep track of your weight during the three weeks. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. The New Four Food Groups—grains, legumes, vegetables, and fruit—can provide you with all the nutrients you need. For salad dressings and condiments, use the non-fat varieties, such as fat-free Italian dressing for salads and mustard for sandwiches. Burrito filled with fat-free refried beans, lettuce, and tomato (no egg or cheese) Black bean and sweet potato burrito with corn and tomatoes. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables. Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans. Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind. All hotel restaurants have oatmeal, pasta with tomato sauce, potatoes, and vegetable plates, even if these items are not on the menu. Chinese: lots of rice with smaller amounts of vegetable dish; request oil-free and sauce on the side.
Whole Grains and Fiber. There are two main types of grain products: whole grains and refined grains. Whole grains contain the entire grain – the bran, germ and endosperm. Some examples of refined grains are wheat flour, enriched bread and white rice. Some examples of enriched grains are wheat flour, enriched bread and white rice. Many whole grains are good or excellent sources of dietary fiber. Whole grains can be a good source of fiber, but refined grains usually are not. Whole grains cannot be identified by the color of the food. These are all whole grains. More than half of the grains are whole grains. Wheat, rye, rice, and most other grains are primarily composed of insoluble fiber. Many processed oat bran and wheat bran products (such as muffins, chips, waffles) may be made with refined grains, not the whole grain.
Clip 1 of 7. Lose Your Wheat Belly, Pt 1. Meet the doctor who says if you lose wheat, you'll lose weight! Clip 2 of 7. Lose Your Wheat Belly, Pt 2. Clip 3 of 7. Lose Your Wheat Belly, Pt 3. Clip 4 of 7. Oz Goes Undercover As a 400-Pound Man, Pt 1. Clip 5 of 7. Oz Goes Undercover As a 400-Pound Man, Pt 2. Clip 6 of 7.
Is Today’s Wheat Making You Gain Weight? William Davis, wheat is not only addictive but also the #1 food item causing Americans to gain weight. Learn how you can achieve weight loss by following the diet plan found in his bestselling book Wheat Belly: Lose the Wheat, Lose the Weight and Find Your Path Back to Health. Whether it comes in the form of organic, sprouted multigrain bread, a squishy white loaf or a strand of spaghetti, all wheat is bad for you, says cardiologist William Davis, MD, author of the bestselling book Wheat Belly. Davis claims that today’s wheat is both addictive and toxic. Davis, the vast majority of wheat grown and harvested today is only a distant ancestor of the real wheat that your forebears ate.
We know that kale and broccoli are important, but sometimes whole grain recipes just seem so.comforting. Fortunately, there is a place in our vegan weight loss diet for whole grains. The first whole grain recipe to master is the basic one for cooking plain grains in water. Stir in 1 cup of whole grains and return to a boil. Some whole grains cook in 15 minutes, but others can take as long as 2 hours. The grains that we cook most often are rolled oats, brown rice, millet, and quinoa. Oats, Brown Rice, Millet, and Quinoa. We almost always eat whole grains for breakfast, and oatmeal is our favorite. This peppers contain two whole grains: brown rice and corn. Whole grains are super versatile. For example, you could make the stuffed pappers above with quinoa or millet instead of brown rice. The best whole grains for weight loss are intact whole grains. See this page on the calorie content of grains for a description of intact whole grains. For a change from intact grains, cook up some whole grain pasta. The Gluten Free Chef, although not a vegan site, has a complete list of gluten-free grains and ingredients, and also some whole grain recipes.
In controlled quantities, pasta has the fiber content to satisfy your most ferocious hunger and keep you from grabbing those more fattening foods when your will power is at its weakest. As a complex carbohydrate, pasta offers nutrients and few calories . Eating healthy pasta dishes with a simple tomato sauce and lots of vegetables and beans fights the saturated fat in your diet by taking the place of fattier meat-based meals. By glancing at the nutrients listed here, you can tell pasta is a health food. Whole-wheat pasta is particularly rich in minerals and fiber, making it even more satisfying as a meal. But if you're looking for the most nutritious type of pasta, whole wheat is superior. Its bran and germ are intact so it has many vitamins and minerals, including hard-to-get copper, magnesium, and zinc, which are missing in refined pasta. If you don't like the taste or chewiness of whole-wheat pasta, try mixing it with regular pasta, for at least half the benefit. When it comes to taste and texture, fresh pasta is better than dried pasta. It makes the water boil at a higher temperature, so the pasta cooks faster and the strands are less likely to stick together. After the water reaches a boil, add pasta gradually. To prevent sticking, immediately toss the pasta with a little sauce or olive oil. Or add your favorite vegetables to a flavorful marinara sauce that is made with tomatoes, or merely toss your favorite cooked veggies with garlic and olive oil for pasta primavera. The next time you're out hanging with the gang at their favorite pizzeria, stick to your weight-loss regimen by ordering a healthy pasta dish and taking home half of the restaurant portion in a to-go bag.
Is Spaghetti Good for Weight Loss? Choose whole-wheat spaghetti, and watch your portion size to lose weight. Eating spaghetti isn't necessarily the best for weight loss, especially if you cook your noodles until they're very tender. For the better results, choose whole-wheat spaghetti. Calories and Nutrients in Spaghetti. A cup of cooked white spaghetti contains 221 calories - a significant chunk of your daily intake if you're on a weight loss diet. For example, a cup of spaghetti will take up 15 percent of your calorie "budget" if you eat 1,500 calories per day, and 18 percent of the calorie budget in a 1,200-calorie diet. Whole-wheat spaghetti has slightly fewer calories per serving - 174 calories per cup - so it's slightly easier to fit into a weight loss diet. Glycemic Index and Weight Loss. If you cook your spaghetti until it's very tender, you're taking in a high glycemic-index meal that might interfere with weight loss. Whole-wheat spaghetti is an even better option if you're trying to lower the GI of your diet. A cup of white spaghetti has 2.5 grams of fiber, which is 10 percent of the daily value. There's more to spaghetti than just the pasta, and you'll need to pick a weight loss-friendly sauce if you want to drop pounds.
Some companies describe their whole-wheat pasta as made from "whole durum wheat" while others list "whole semolina." Both describe coarsely ground whole durum wheat. (Whole wheat uses the entire wheat berry, while white pasta processes parts out.) Some whole-wheat pasta, like white pasta, is further enriched with riboflavin, niacin, folic acid and the like. Note that pastas made from other whole grains—faro, spelt, brown rice, quinoa and buckwheat—are out there, each with their own texture and flavor, and with a clear nutritional edge over refined-flour pasta. Some whole-wheat pasta is so similar to refined-wheat pasta in taste and texture that if you were to taste them blind, you might not be able to tell the difference. Sauces for Whole-Wheat Pasta. With its rustic taste and texture, whole-wheat pasta stands up beautifully to bold, earthy sauces.
Flavorful and easy to prepare, pasta is a classic food when you're "carb craving." And while you shouldn't help yourself to unlimited pasta on your diet, pasta dishes can fit into your weight loss plan. Just practice portion control, make smart choices about the pasta and sauce you use, and add vegetables to help you feel full so you don't overeat. While allowing yourself a moderate calorie-treat can keep you from feeling deprived, eyeballing your portion size - and accidentally serving more than a cup - can make those calories add up quickly. Choose pasta made from 100 percent whole grains for a more weight loss-friendly option. Whole-wheat pasta is slightly lower in calories than white pasta - a cup of whole-wheat spaghetti has 174 calories, compared to 221 calories in white spaghetti. Pack your pasta dishes with lots of vegetables to make them weight loss-friendly. Most vegetables are extremely low in calories - a large zucchini, for example, has just 55 calories, and a cup of spaghetti squash has about 40 calories - but they add bulk to your meal, along with weight loss-boosting fiber. By replacing some of the higher-calorie pasta with lower-calorie vegetables, you'll save a few calories in each serving, too. Simply making veggies a significant part of your pasta serving can save serious calories, according to the Centers for Disease Control and Prevention. Pick a Low-Cal Pasta Sauce for Weight Loss. The sauce you choose can make the difference between a relatively healthy, weight loss-friendly pasta dish and calorie- and fat-laden entree. For the healthiest pasta, stick to plain tomato sauce made with minimal salt. A whole cup of tomato sauce has just 59 calories, so even if you like a lot of sauce on your pasta, you won't break your diet.