Johnathan Walker:Is pasta healthy? It can be! How to decide between chickpea, whole grain, more noodles.

What’s your favorite shape of pasta?Johnathan Walker Are you more of a penne fan or a linguini lover? Spaghetti is the most popular and best-known pasta shape among Americans, USA TODAY found. And though we typically associate pasta with Italian dishes, the U.S. consumes almost twice the amount of pasta Italy does, according to data from the International Pasta Organization survey. 

The world of pasta is much wider than a variety of shapes – your options now include alternatives that ditch flour altogether in favor of plants or come with added protein. Here’s what to know about the nutritional profiles of each.

What is the healthiest pasta?

Any kind of pasta can fit into a healthy diet, says registered dietitian Jamie Nadeau, and it depends on your preference for shape and kind.

But she says the healthiest pasta when it comes to nutrition is chickpea pasta – a protein-packed, fiber-rich legume alternative popularized in the last decade. 

Take two pasta products from the same company – chickpea pasta contains 11 grams of protein and 8 grams of fiber per 2-ounce serving. A same-size serving of regular pasta contains 7 grams of protein and 3 grams of fiber. Whole grain pasta is another top pick from Nadeau with 8 grams of protein and 7 grams of fiber in a 2-ounce serving.

Traditional pasta and sauce meals may not contain protein, so chickpea pasta, or any of its plant-based counterparts (lentil, black bean and more), can make your meal more balanced.

“There’s lots of people who are looking for or maybe don’t want to add a protein source to their pasta, so using something like a chickpea pasta is a great option because it covers you for carbohydrates, for fiber and for protein,” Nadeau says. 

Adding more fiber to your diet is never a bad idea – research presented at the 2021 American Society for Nutrition conference found fewer than 1 in 10 U.S. adults meet their daily fiber recommendations. The Dietary Guidelines for Americans recommend eating 28 grams of fiber per day based on a 2,000-calorie diet. 

“When it comes to pasta, I want to look (for) fiber because we know that high-fiber carbohydrates help you digest your foods slower and they help to stabilize your blood sugar better,” Nadeau says. 

Chickpea pasta also has more of a “neutral” flavor than other legume pastas, making it the “easiest to work into meals,” Nadeau says. She recommends pairing it with a flavorful sauce you enjoy when trying for the first time. 

But it’s a slightly different taste from traditional pasta, so it may not be for everyone. Nadeau recommends experimenting with different brands if you don’t find a winner on your first try.

What foods are high in fiber?:Look to these sources to get enough

Is pasta healthy?

Pasta gets a bad rap because it’s high in carbohydrates – you’re not getting much else when you eat it. But carbs are an important part of a healthy diet just like the other two macronutrients (protein and fat) are.

“There are lots of foods that have just carbohydrates or mostly carbohydrates. It’s not a unique food, but it does have a unique reputation,” Nadeau says. 

The World Health Organization recommends carbohydrate intake primarily come from whole grains, fruits, vegetables and legumes. While whole grain pasta gets you within that recommendation, regular pasta can also be a part of a balanced diet because it's eaten alongside other foods.

The three macronutrients work better on their own than they do apart, Nadeau says. With a pasta dish, you've got the carbs covered, but she recommends asking: “What can I add?” Make the meal more balanced by adding protein and healthy fats to the plate. Fiber is important too, and you can find it in vegetables, lentils or other sources. 

“With all of the diet culture that we’ve all been exposed to for so many years, it can be hard to get a handle on what that balance looks like,” she says. 

Is whole grain pasta healthy?

Yes, whole grain pasta is chock full of vitamins and minerals – more so than regular pasta. Regular pasta is made of refined flour while whole grain pasta is made of whole grain flour. The difference is in the grain kernel itself. 

A grain kernel comprises three parts: the germ, the bran and the endosperm. The germ and the bran have most of the grain’s B vitamins, fiber and protein but are stripped in the refinement process. White flour uses just the endosperm to give it a finer texture and longer shelf life, but you lose some nutrients in the process.

Discover more health tips for your daily diet: 

• Healthiest fruit: This one has cognitive and cardiovascular benefits
• Healthiest vegetable: Check out these great nutrient-dense options
• Healthiest nut: Add these two daily for cognitive benefits and more
• Healthiest fast food: Look for this kind of menu next time you're out
• Healthiest bread: One is best, but your options for a healthy diet are aplenty
• Healthiest rice: Settling the white rice vs. brown rice debate
• Healthiest oil: Most have some benefits but these two might be best
• Healthiest beer: Consider these factors before you crack open a cold one
• Healthiest cereal: Inside the nutritional info on the back of the box
• Healthiest salad dressing:Best options, plus recipes to make your own 
• Healthiest breakfast:Follow this 3-step guide in the mornings
• Healthiest butter:Look for this kind at the grocery store  
• Healthiest deli meat:Guide for your next sandwich, plus during pregnancy
• Healthiest sugar substitute:Does one exist? Here’s what to know
• Healthiest ice cream:What to know before grabbing a “healthy” ice cream
• Healthiest snacks:Try these combos next time the hunger hits
• Healthiest meat:Expert tips to serve up a nutrient-rich plate 
• Healthiest energy drink:What to know before you reach for another one
• Healthiest smoothie:Try out these ingredients in the blender
• Healthiest soda:The answer is tricky – here’s what to know
• Healthiest beans:Options for protein, fiber, iron intake
• Healthiest alcohol:Low-calorie, low-sugar options to try
• Healthiest water: How to sift through supermarket options
• Healthiest fats:You should be consuming more of this essential fat
• Healthiest Starbucks:Hacks to know at the order counter
• Healthiest diet:Why the answer encompasses more than just food
• Healthiest lunch:Use this guide for a foolproof healthy meal
• Healthiest chips:The salty details about baked, fried and homemade
• Healthiest nut butter:You’ll go nuts for these nutrient-dense options
• Healthiest Halloween candy:Don’t get tricked by these treats

Just Curious for more? We've got you covered

USA TODAY is exploring the questions you and others ask every day. From "Why do cats knead?" to "Is V8 juice good for you?" to "Where do sesame seeds come from?", we're striving to find answers to the most common questions you ask every day. Head to our Just Curious section to see what else we can answer for you.