Is Spaghetti Good for Weight Loss?

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Spaghetti does make some appetizing recipes, but the main concern that arises is whether it is good for weight loss or not. Well, the answer is a tad bit complicated as it can contribute to both. For now, let’s see how spaghetti is good for weight loss.

spaghetti pasta

According to a study, spaghetti can help shed weight as it is fiber-rich, has low fats and a moderate GI. It is suggested to use whole wheat spaghetti as it contains properties that can help to lose weight faster. Adding weight-loss-friendly sauce and extra veggies can also help. 

You must have an idea about how spaghetti promotes weight loss but don’t rush towards your kitchen. It will only help you if you cook and use it in the right way. So, what’s the correct method? For that, stay with me till the end of the post and let me be your guide to help you lose weight. 

Before we proceed, we’d like to highlight the importance of mindfulness when preparing for your weight loss journey. Consuming food like spaghetti can help you lose weight, only in case you get your meal plan ahead. A properly prepared menu with the right proportions and healthy nutrients will help you knock off some calories while still enjoying your meals. Take the guesswork out of the question when planning your meals with the Lasta app. It also helps in monitoring the food you are eating. The Lasta app can also help in saving time. Planning your meals avoids last-minute trips to grocery shops and reduces time wastage deciding on what to eat.

How Can Spaghetti Be Good For Weight Loss?

The most effective way of eating weight-loss-friendly spaghetti is by controlling the portion size. It has very low-fat content, but we consume more than required and it results in fat formation in our bodies. The recommended serving is 2 ounces, whereas Americans eat 9 ounces.

To understand better, let’s break down the nutritional content present in spaghetti per cup.

  • Calories: 239 
  • Carbohydrates: 47 g
  • Protein: 9 g
  • Fats: 2 g
  • Other B-complexes and minerals.

Now, you see the problem is not in the fats but the number of calories you are consuming. For example, if you are consuming 2000 calories in a day, then a cup of spaghetti fulfills nearly 12% of your calorie intake per day. 

So, you have to decide accordingly how much to consume according to your calorie requirement.

You can also try whole wheat spaghetti, which has comparatively fewer calories. It contains nearly 225 calories per cup. 

Has a Moderate Glycemic Index

Glycemic index or GI is used to measure how significantly a food can affect your blood sugar levels. Now, let’s try to understand the relation between spaghetti and GI.

The higher the GI, the faster blood sugar will rise. This will make you feel more hungry for your next meal. 

So, to prevent that, make sure you don’t cook spaghetti until it’s very tender as it has got a high glycemic index.

Let’s check out the glycemic index of different versions of spaghetti:

  • Boiled spaghetti for 20 minutes: Index of 58
  • Moderately cooked spaghetti: Index of 46
  • Whole wheat spaghetti: Index of 42

The conclusion is simple. Follow a low glycemic-index diet to lose weight.

Rich In Fiber

The foods which are fiber-rich make you feel more satisfied after you have the meal as it absorbs water and swells to fill the stomach. But white spaghetti has only 2.7 g of fiber, so that may be a problem. So, you can use whole wheat spaghetti, which has 6 g of fiber per cup.

Another reason why fiber-rich food can help you lose weight is that they are hard to chew, and you will eat less due to that.

How to Make Spaghetti Weight-Loss Friendly?

The two ways that can make spaghetti weight-loss-friendly are: using the right ingredients in your recipe and refrigerating it before using. You should always use the right sauce and a lot of veggies in the spaghetti. 

Deciding the Right Ingredients in Your Recipe

Now that you know how many calories are there in spaghetti, it’s also important to use low-calorie ingredients so that you can shed some weight. Below are some tips that can help you maintain your weight while eating spaghetti.

  • Use a weight-friendly sauce: You should try to use a sauce that has few calories and carbohydrates. Check out the below table to check out the calorific value of different pasta sauces.
Name of the Sauce (100 g)CaloriesCarbohydratesFatsProtein
Marinara Sauce518 g1.5 g1.4 g
Alfredo Sauce53537 g6.4 g15 g
Bolognese Sauce1082.8 g4.9 g13 g
Bechamel Sauce1057 g7 g3.8 g
  • Use a lot of veggies: Use a lot of vegetables in the spaghetti to make it extra healthy. You can pair it with a side salad and use cheese only for garnishing. Also, try to use lean meat in the recipes.

I sometimes make zucchini noodles and use them instead of spaghetti. If you’re consistently trying to lose weight, then you should always think of pasta as a side dish and not as a main course. 

Refrigerate the spaghetti

Cooling any kind of pasta can change a chemical structure present into resistant starch. The starch helps to decrease the body’s response to glycemic, which ultimately leads to weight loss. This also helps to promote fat oxidation.


So, you must have got an idea about how spaghetti can promote weight loss. The most effective way to reduce the fat content in your recipes is by controlling the portion size and using a lot of green veggies. If you have any doubts/queries, then do ask them in the comment section below and I will answer asap.

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