A KFU expert explained which pasta won't harm your health or figure.

      Why you shouldn’t be afraid of pasta and how to cook it healthily, explained Ivan Kiyasov.

      Traditionally, October 25 is celebrated as World Pasta Day. Pasta products are one of the most versatile creations of culinary art. They are loved by millions, and debates about whether pasta is harmful to the figure continue to this day. Ivan Kiyasov, Deputy Chief Physician for Development, Quality and Digital Medicine of the University Clinic and Associate Professor of the Department of Bioecology, Hygiene and Public Health at the Institute of Fundamental Medicine and Biology of Kazan Federal University, explained which types of pasta can be considered healthy, how to cook them, and what to pair them with.

      According to the specialist, carbohydrates are the primary fuel without which the human body cannot function. They provide energy for the brain, muscles, and all internal organs. By analogy, pasta can be compared to firewood for a stove.

      “Imagine two situations: on one hand — hard oak logs that burn slowly, evenly and give steady heat, and on the other — dry straw that ignites instantly but burns out quickly. Different types of carbohydrates work the same way,” Ivan Kiyasov informed.

      “Long-burning logs” are pastas with a low glycemic index (GI). They are digested slowly, do not cause sharp spikes in blood sugar, and provide a lasting feeling of satiety. Such products are ideal for those who watch their figure and aim to maintain energy levels throughout the day.

      “Among the most beneficial types are: whole-grain (from durum wheat) — champions in nutritional value. They retain fiber, B vitamins and trace elements. Pastas made from legumes (chickpea, lentil, mung bean) — they contain not only slow-release carbohydrates but also valuable plant protein, making them a full-fledged element of a healthy diet. Buckwheat products (soba) — a source of rutin and iron,” the associate professor said.

      The doctor emphasized that for an everyday diet and weight control, whole-grain and legume-based options should be prioritized. They form the basis of stable, long-lasting fuel for the body.

      Many, in pursuit of proper nutrition, are quick to eliminate pastas made from soft wheat varieties from their menus. However, according to I. Kiyasov, such a radical approach is unnecessary.

      “Nutrition is not only biochemistry but also psychology. A complete ban on favorite foods often leads to binges. It is much more effective to seek balance. Use the plate principle: half — vegetables, a quarter — a protein source (chicken, fish, tofu) and only the remaining part — pasta. If you are preparing plain pasta, be sure to add protein foods to it. Fiber and protein will slow carbohydrate absorption and help avoid sharp rises in blood sugar,” the expert commented.

      According to I. Kiyasov, if once a week you allow yourself a serving of regular pasta with a vegetable sauce and chicken breast, cooked al dente, nothing terrible will happen. The main thing is that it does not become the basis of daily nutrition.

      “Starch is a chain made up of many simple carbohydrates. With prolonged cooking, its structure breaks down, and the body more easily breaks this substance down into simple sugars. And the easier the digestion, the faster blood glucose levels rise,” the doctor explained.

      The specialist gave an example of a balanced dish: durum wheat spaghetti cooked al dente, with a sauce of stewed tomatoes, minced shoulder meat and melted mozzarella cheese. The finished dish can be sprinkled with pine nuts and fresh herbs for aroma and a light piquancy.

      Thus, pasta is not the enemy of healthy eating. With a sensible choice of variety, proper cooking and balanced combinations with other foods, it can become a full part of the diet.

      When partially or fully reprinting the material, as well as when quoting, reference to the KFU press service is required.

      Author: Amina Murat, Department of Information Policy, KFU; photo: Shedevrum neural network

      Source: KFU

      25.10.2025 12:01

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