Is It Safe To Consume Pasta During Pregnancy?

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Many women crave pasta during pregnancy but are worried about its safety. Generally, moderate amounts of pasta can be consumed safely during pregnancy if made at home. However, if you decide to eat pasta, you should pay attention to its quality. For example, it is better to choose healthier varieties, such as wholewheat pasta.

Eating pasta in small quantities may offer certain benefits. For example, it provides energy, helps prevent constipation, and helps fight anemia. However, if eaten in excess, it may lead to insufficient absorption of nutrients or increase the risk of infections.

Read this post to learn if pasta is safe for pregnant women, its nutritional value, side effects, and some good brands to try.

Can You Eat Pasta During Pregnancy?

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Yes, you can eat in moderate quantities but only homemade pasta. Avoid eating ready-made pasta available in stores as it is not healthy. Also, eating anything in excess is harmful.

Florida-based physician Dr. Matthew Casavant recommends, “Pasta can be part of a healthy pregnancy diet when consumed in moderation and with balance. Opt for whole grain or veggie-based pasta, be mindful of portion sizes, and pair it with proteins, healthy fats, and plenty of vegetables.”

Which Type Of Pasta Is Good?

Pasta is a very filling and delicious food. To decide on what you should eat and what not when you are expecting, you should know about the various types available.

1. Standard Pasta

They are made of refined wheat flour. The refinement process involves the removal of the outer shell and inner germ layer, leaving just the starchy endosperm. The nutrient rich outer layer that is removed contains high amounts of vitamins, minerals, phytonutrientsⁱPlant-derived compounds that benefit human health and fiber, leaving a weaker product. Some nutrients are added back like vitamin B and iron, and thus, the name enriched flour.

2. 100% Whole Grain Pasta

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It includes all the three nutritious layers – bran, germ, and endosperm of the wheat kernel. It contains fiber and micro-nutrients. It is more filling than the standard pasta and offers various health benefits. It helps lower blood pressure and lessens the risk of certain chronic conditions such as heart disease and type 2 diabetes.

Whole grain pasta is grainier and chewier than the regular variety. Many more types of whole grain have come up in the last few years. Do one of these to know if pasta is made up of 100% whole grain:

• Check the list of ingredients. All flour and grains should contain ‘whole’. Oat and brown rice are whole grains.

• Check the pack in the front. Pick only the one that shows 100% whole grain or 100% whole wheat.

• Choose the packs that have an orange whole grain stamp.

Quick tip

Opt for wholemeal pasta (made of brown rice or other wholegrains) since it is a slow-release energy food and nutritious (5).

Recommended brands

Although we don’t favor any brands and would always suggest you pick the brand of your choice and trust, here is the list of brands we have personally tried.

• De Cecco 100% whole wheat pasta
• Mueller’s 100% whole wheat pasta
• Eden Organic 100% whole wheat pasta
• Hodgson Mill 100% whole wheat pasta
• Heartland 100% whole wheat pasta
• Eden Organic 100% whole grain Rye Spirals
• Eden Organic 100% whole grain Kamut & Quinoa Twisted Pair
• Hodgson Mill gluten-free brown rice pasta

3. Whole wheat and white blend

These kinds of pasta are a combination of refined and whole wheat flour. They are less chewy and grained compared to 100% whole grain types, but provide more nutrition than the regular white pasta. They are perfect during the transition period while shifting from the traditional variety to whole wheat.

Recommended brands

• Barilla whole grain pasta
• Ronzoni Healthy Harvest whole wheat blend pasta

4. Unique and interesting blends

These kinds of pasta blend in a variety of healthy ingredients for extra nutrition. They could contain lentils, beans and flaxseeds. They taste more like traditional pasta than whole grain pasta, so it is the best choice if you do not like brown pasta.

Recommended brands

• Heartland Plus
• Barilla Plus

What Are The Health Benefits Of Pasta For Pregnant Women?

1. Sustain Energy Levels

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Pasta is an excellent source of complex carbohydrates as a slow release of energy is helpful in sustaining the levels.

2. Prevents Gestational Diabetes

Pasta is one of the low glycemic indexⁱA measure used to assess the rate at which specific foods (containing carbohydrates) increase the blood sugar levels foods. Therefore, it regulates your blood sugar levels, helping you to avoid gestational diabetes.

3. Safe From Hypertension

The low sodium content in pasta will not affect blood pressure levels, and thus, there is no need to worry about high blood pressure.

4. Prevents Hemorrhoids And Constipation

Wheat pasta contain high fiber and are a good source to prevent hemorrhoids and constipation during pregnancy.

5. Fights Anemia

Pasta is among the iron-rich foods, which help to combat anemia in pregnant women.

6. Helps prevent nausea

Plain pasta has a mild flavor that’s easy on the stomach, which is why pasta is one of those foods that individuals experiencing nausea seem to tolerate. You can include small portions of pasta in your diet as a part of a well-balanced diet. Pasta, especially those enriched with vitamins and minerals, can contribute to your nutritional requirements. Besides, they can provide quick energy without stressing your digestive system (1). If you cook pasta in broth, it can also help in rehydration, mainly if nausea has led to dehydration.

7. Fetus Development

Pasta is an excellent source of vitamin B that is helpful in developing the fetus.

8. Prevents Neural Tube Defects

Pastas also contain abundant folic acidsⁱA component of B vitamins, essential for the formation of new, healthy cells in the body that help to prevent neural tube defects in babies. Folic acid consumption during pregnancy has been linked to a lower risk of neural tube defects. The CDC reports that the occurrence of neural tube defects, including Anencephaly, Encephalocele, and Spina Bifida, in the United States is estimated to be around one in every 4,647 births, one in every 10,502 births, and one in every 2,758 births, respectively, each year.

9. Reduces Risk Of Infections

The high vitamin A content in pasta helps to maintain the integrity of mucous membranes, therefore, lessening the risk of any infections during pregnancy.

What Are The Risks Of Pasta Consumption During Pregnancy?

Even though pasta is an excellent way to satiate your hunger pangs, it may not be one of the best foods to eat during pregnancy regularly. Eating too much pasta can cause complications.

• The phytates present in pasta block the absorption of magnesium and zinc. The lectinsⁱProteins found in plants (and plant-based products) that specifically bind to sugars in the gut in them allow the unhealthy food to pass into the blood. So, eating too much pasta is not advisable.

• Pasta stimulates the growth of yeast and is harmful to the stomach, so you need to avoid its regular intake. A healthy way to eat pasta is by having it with veggie side dishes.

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• GlutenⁱNatural proteins found in certain grains (such as wheat and barley), known for their elasticity is high in pasta. If you are intolerant to gluten, you should avoid eating it.

• There are high chances for you to gain weight when you take pasta in large amounts. Eat in moderation and do not go overboard.

• If you have celiac disease, you may have to avoid eating pasta.

Point to consider

If you have diabetes during pregnancy, limit your pasta consumption to 1/3 cup of cooked pasta (6).

How To Can Handle Pasta Cravings

You should handle them in a healthy way.

• Overconsumption of salty and sugary foods can cause weight gain and other health issues. If you have these food cravings, you should know how to satisfy yourself in a nutritious way.

• For instance, in place of a large serving of Alfredo smothered white pasta, you can have a small plate of whole wheat pasta seasoned with a low sodium tomato ketchup. It is a healthier alternative to satisfy your cravings without the addition of excess sugars and calories. Seek a doctor’s help if the cravings are unmanageable.

• If you choose to eat pasta in a restaurant, ensure that it does not contain allergens or food, such as shellfish based sauces and preservatives that are to be avoided during pregnancy.

• If you are gluten intolerant, then you can choose to have quinoa pasta or rice pasta. We suggest reading the labels before you pick your choice.

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Healthy Pregnancy-Safe Pasta Recipes

Here are two simple, easy-to-prepare nutritious pasta dishes that are safe for expectant mothers:

1. Green Pasta

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You will need:

• 6 ounces baby spinach
• 2 tbsp extra virgin olive oil
• 1 medium avocado
• 2 tbsp lemon juice
• 1 tsp lemon zest
• 2 garlic cloves
• 1/2 cup grated parmesan
• 1/2 cup water
• 8 ounces pasta

How to:

1. Cook the pasta according to the package directions. Reserve 1 cup of the pasta water, then drain.
2. In a blender, combine the spinach, olive oil, avocado, lemon juice, lemon zest, garlic, parmesan, and water or broth. Blend until smooth.
3. Pour the sauce into the same pot used for cooking the pasta. Cook over medium-low heat for 2-3 minutes, stirring frequently. If the sauce is too thick, add some reserved pasta water.
4. Add the pasta to the sauce and toss to coat. Garnish with extra parmesan or lemon juice, if desired.

2. Chicken Marinara Pasta

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You will need:

• 4 thin-sliced chicken breasts
• 2 tsp garlic powder
• 1 tbsp butter
• 2 tbsp olive oil
• 2-3 minced garlic cloves
• 1 can crushed tomatoes
• 1 tsp dried oregano
• Red pepper flakes
• 2-3 sprigs fresh basil
• 8 ounces of uncooked whole wheat pasta
• Salt and pepper, to taste

How to:

1. Season chicken with garlic powder, salt, and pepper.
2. Heat butter and 1 tablespoon olive oil in a deep skillet over medium-high heat.
3. Cook chicken for 3-4 minutes per side until golden and cooked through. Set aside.
4. Bring a large pot of salted water to a boil and cook pasta until almost al dente.
5. Lower skillet heat to low; add remaining olive oil and garlic.
6. When garlic sizzles, add crushed tomatoes, oregano, red pepper flakes, and basil sprigs. Let the sauce simmer for 15 minutes.
7. Slice the chicken, if desired.
8. After 15 minutes, remove basil from the sauce and season with salt and pepper.
9. Add pasta to the sauce and stir well. Add chicken and let warm for 1-2 minutes.
10. Serve hot, topped with extra basil if desired.

Infographic: Benefits Of Whole Grain Pasta And How To Select It

Whole grain pasta may be a better and healthier option than most types of pasta. This is because it has all three nutritious layers and other essential nutrients, making it helpful in managing different health conditions. So this infographic highlights its benefits while providing tips on recognizing an authentic 100% whole grain pasta.

Illustration: Momjunction Design Team

Illustration: Is It Safe To Consume Pasta During Pregnancy?

Image: Dall·E/MomJunction Design Team

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Reviewer Expert Author Editor Fact Checker

Shivani SikriPublic health and Clinical Nutrition & Dietetics

Shivani Sikri is the chief nutritionist and co-founder of Nutri4Verve and holds about 13 years of experience in the field of nutrition. After completing her Masters, Shivani Sikri did a postgraduate in nutrition and health education, a postgraduate diploma in public health and nutrition (PGDPHN), and a postgraduate diploma in nutrition and clinical dietetics.

Read full bio of Shivani Sikri

• 
  Dr. Matthew CasavantPhysician, Ob/Gyn Dr. Matthew Casavant is the founding physician of South Lake OB/GYN & Advanced Surgery. He received his medical degree from Nova Southeastern University in South Florida and completed his residency as an Ob/Gyn at St. Vincent’s /Mercy Hospital in Toledo, OH. Dr. Casavant also holds a BS degree in Micro and Molecular Biology.
  
  Dr. Matthew Casavant is the founding physician of South Lake OB/GYN & Advanced Surgery. He received his medical degree from Nova Southeastern University in South Florida and completed his residency as an Ob/Gyn at St. Vincent’s /Mercy Hospital in Toledo, OH. Dr. Casavant also holds a BS degree in Micro and Molecular Biology.

Rebecca MalachiBSc

Rebecca is a pregnancy writer and editor with a passion for delivering research-based and engaging content in areas of fertility, pregnancy, birth, and post-pregnancy. She did her graduation in Biotechnology and Genetics from Loyola Academy, Osmania University and obtained a certification in ‘Nutrition and Lifestyle in Pregnancy’ from Ludwig Maximilian University of Munich (LMU).

Read full bio of Rebecca Malachi

Swati PatwalM.Sc. (Food & Nutrition), MBA

Swati Patwal is a clinical nutritionist, a Certified Diabetes Educator (CDE) and a toddler mom with more than a decade of experience in diverse fields of nutrition. She started her career as a CSR project coordinator for a healthy eating and active lifestyle project catering to school children.

Read full bio of Swati Patwal

Dr. Joyani DasM.Pharm, PhD

Dr. Joyani Das did her post-graduation from Birla Institute of Technology, Mesra and PhD in Pharmacology. Previously, she worked as an associate professor, faculty of Pharmacology, for two years. With her research background in preclinical studies and a zeal for scientific writing, she joined MomJunction as a health writer.

Read full bio of Dr. Joyani Das