Pasta Fiesta: Which is Healthier?

All about the different types of pasta and which you should choose

By Health Promotion Board

Which is the Healthier Choice, and Why?

Carbonara Pasta
Pasta 1: Carbonara

Pasta 2: Aglio Olio

The Staple

cooked pasta

Did you notice the difference between the types of pasta used? Yes, the aglio olio is made with wholegrain pasta, while the carbonara contains regular pasta made from refined grains.

Wholegrain contains more fibre and nutrients than refined grains, which loses a large part of its nutritional value in the refining process. Choose wholegrain over regular for more nutrients!

The Sauce

pasta sauce

Creamy sauces like carbonara sauce are usually made from butter, cheese, and heavy cream, all of which pile on the saturated fat and calories.

A healthier option would be a lighter sauce such as the olive oil-based one in aglio olio, which is rich in good fat and cooked with fresh ingredients like garlic and chilli.

Related: Tips on Cooking Wholegrains

The Meat

salmon meat

Up next is the protein: bacon vs. salmon. Which is the healthier option? You guessed it: it's better to trade the processed meat for fresh fish.

Salmon is high in omega-3 fatty acids, a good fat. Bacon, on the other hand, is high in saturated fat and cholesterol, so eat less of those salty strips. The curing process for bacon (as well as other processed meats) also makes it the less healthy choice.

Related: Getting the Fats Right

The Veggies

green vegetables

The healthier dish is topped with a generous handful of chopped veggies, giving you optimum nutrition with important vitamins, nutrients and antioxidants, as well as fibre for good digestion.

Eating dark green leafy vegetables such as spinach also pumps up your iron levels, ensuring that you don't have iron deficiency.

The Drink

cup of water

Soft drinks or water? Carbonated soft drinks are loaded with sugar, which gives you calories without nutrients. Switch that with a refreshing cup of iced water.

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This article was last reviewed on 01 Dec 2022