You want to eat foods you enjoy and that will make you feel good, whether thatвЂ™s whole grain pasta or white pasta. The bottom line? Follow the rule of moderation, and eat whichever type of pasta you damn well please. In that case, its extra fiber content could end up upsetting your stomach and causing GI distress, Rizzo says. Serve your pasta with some chicken, and load vegetables like zucchini on top, for instance.ДЄnother important note: Whole wheat pasta may actually be a problematic choice if youвЂ™re carb-loading before a race. вЂњYou should balance it with protein, fat, and vegetables, rather than eating something like fettuccine alfredo thatвЂ™s basically just butter and cream,вЂќ she says. DonвЂ™t go overboard and serve up a heaping bowl every day, and also make sure youвЂ™re paying attention to what ingredients make up the rest of the meal. So if you think white pasta tastes better, donвЂ™t worry: There are definitely ways you can incorporate it into a healthy diet. How (Not What) You Eat Can Affect Your Health вЂњPairing a starchy carb with a protein, fat, and some fiber will actually regulate your blood sugar, meaning that you wonвЂ™t experience an energy spike followed by a crash,вЂќ she says.

The way you build a meal affects how quickly it will lead to a spike and fall in your blood sugar. YouвЂ™re not eating a plain bowl of pasta and calling it a day-youвЂ™re probably topping it with sauce and eating a side or two with it. Plus, the glycemic index of specific foods doesnвЂ™t take into account the real-world way people eat foods: in combination, not in isolation. вЂњSince need more carbs in their diet, having foods that are higher on the glycemic index isnвЂ™t necessarily a bad thing.вЂќ вЂњThe glycemic index was first established as a way to help people with diabetes make food choices that are suited to their condition,вЂќ Rizzo explains. As for the minerals, magnesium maintains a healthy blood pressure and keeps your bones strong, iron gives you energy, and zinc helps boost your immune system and aids in healing any cuts or bruises you might have gotten on the road.ДЄs for the glycemic index argument that says whole grain pasta doesnвЂ™t spike your blood sugar as much as white? While it is true that refined grains like white pasta are considered higher on the glycemic index scale, it might not mean as much as you think. Protein helps build and repair your muscles, while fiber helps stabilize your blood sugar and keep your digestive system working the way it should. TheyвЂ™re also not as filling as complex carbs, so youвЂ™re more likely to consume more calories before you reach that satisfied feeling.Д¬arbs are your bodyвЂ™s main source of fuel on a ride-if you donвЂ™t get enough, thereвЂ™s a good chance youвЂ™ll bonk. So what does that mean, really? Well, refined grains have been shown to spike your blood sugar and insulin levels because theyвЂ™re digested much more quickly than complex carbs. One serving (2 ounces) of white pasta contains: minerals such as magnesium, iron, and zinc.One serving (2 ounces) of whole wheat pasta contains: HereвЂ™s how whole grain pasta and white pasta stack up, nutrition-wise. YouвЂ™ll likely see more than simply flour on the ingredient list. On the other hand, white pasta is made of refined carbs, meaning it has been stripped of many nutrients during its processing. Whole wheat pasta is healthier than white pasta, because it comes straight from whole grains (youвЂ™ll likely see whole wheat flour as the main item on the ingredient list) and therefore is packed with nutrients such as complex carbs, protein, fiber, iron, magnesium, and zinc. Are Bean-Based Pastas Really Healthier? The Claim:

Calories in plain pasta