Is macaroni healthy for you on a weight loss diet? Experts weigh in

According to Arora, it is rich in essential nutrients like B vitamins and iron, supports a healthy metabolism, and contributes to overall vitality. “Additionally, its versatility allows for countless nutritious meal options, making it a valuable addition to any balanced diet.”

She also added in the video that it is good for digestion, reduces cravings, helps in diabetes prevention, lowers cholesterol, and gives protection against cardiovascular diseases.

But are these claims true?

Here’s what we found.

As long as you are on a calorie deficit diet, which means your calories consumed are lower than the calories you burn, you will definitely have fat loss, said clinical dietitian Garima Goyal. “So, if you want to occasionally relish pasta or macaroni, you can by maintaining an overall calorie deficit in your diet,” she noted.

Dr Santosh Pandey, MD, Rejua Energy Centre, Mumbai said that one can include macaroni in a weight loss diet, but it is important to do so in a mindful and balanced way.

Preparation matters

Macaroni is basically made from durum wheat, which is the main reason behind it being a healthy option. “But what we forget is that we prepare macaroni with lots of sauces or cook it in butter. This is where it turns to be unhealthy,” said Goyal.

Watch out for ingredients

While choosing macaroni, always purchase the one made from whole wheat rather than the one made from suji (semolina) or maida (refined wheat flour), added Goyal.

High fibre and satiety value

According to Goyal, if you choose macaroni made from whole wheat, you will definitely feel heavy after eating and this will reduce your hunger pangs as the complex carbohydrates present in whole wheat will give you a considerable amount of fibre. “Refined macaroni will be high in calories but low in fibre and will not give the same satiety value,” said Goyal.

Here’s what to keep in mind (Source: Getty Images/Thinkstock)

Whole wheat of macaroni is pulverised

Whole-grain macaroni is made from whole-wheat flour that has been pulverised. “This process diminishes the beneficial effects of the whole grains found in macaroni since grains with smaller particles are digested more rapidly, leading to greater increase in blood sugar,” said Goyal.

 

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How to make your own healthy bowl of macaroni

Don’t go for extra saucy toppings rather choose a drizzle of olive oil. Load it up with vegetables to add to the fibre content, said Goyal.

Opt for a tomato-based or vegetable-based sauce rather than heavy, creamy sauces. These are generally lower in calories and healthier for weight loss, shared Dr Pandey.

Additionally, add your choice of protein to your pasta to turn it into a balanced meal. “For instance, fish and chicken can add some extra protein to keep you feeling full and satisfied, while broccoli, bell peppers, or tomatoes can provide nutrients and additional fibre,” Goyal concluded.

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