Experts say pasta is not the problem, portion size is

(WJBK) - Pasta gets a bad rap. But if you love a little fettucine, a new study brings some good news -- pasta isn't the enemy, as long as you're eating the right portion. 

Here's the theory, if you're eating a healthy, nutrient-dense diet most of the time, a little pasta here and there won't pack on the pounds.    

"If you're eating well 80 to 90 percent of the time, you have some wiggle room 10 to 20 percent of the time. You don't have to be a hermit and eat perfectly from your garden every day. You can go out and enjoy time with family and friends," says Lindsay Malone, a registered dietitian at Cleveland Clinic. 

The study looked at previous research, which included about 2,500 people who ate pasta anywhere from one to eight times per week. Researchers found that the pasta-eaters were no more likely to gain weight or increase their body fat as a result of their pasta consumption.

Malone reminds folks that if they're looking towards eating a healthier diet, it's best to look beyond the numbers on the scale. She says it's important to ask ourselves what nutrients we're getting for the calories we're consuming. And, while traditional pasta itself might not contribute to weight gain, Malone says that looking for more nutrient-dense options can give you more nutritional bang for your buck.  

"If you're going to eat pasta, look for something that does have a little bit higher nutrient-density. So, pastas made with whole grains. There's even pastas that are made with beans now, so there's some really good chickpea pastas on the market that have about twice as much fiber, twice as much protein as regular pasta," Malone says.

If you really love pasta, it's best to make it at home, where you have control over the type of pasta and the ingredients that are added to it. 

When you order it out, not only do you have less control, but you're more likely to get a portion size that's big enough to feed a family of four. The right portion of pasta is about 1/2 cup cooked; we're usually eating double or triple that. 

Complete results of the study can be found in the British Medical Journal.