For generations, people have viewed pasta as a food they can splurge on. Something that’s not unhealthy when cooked properly and flavored without too much butter or other additives, but definitely not a diet staple for individuals who want to slim down permanently. However, a recent study has helped scientists get a broader understanding of pasta, and proves it could actually help people get or stay skinny.

Italian Scientists Link Pasta to Slender Figures

Since 2009, sales of boxed pasta have declined in the United States and overseas. However, a team of Italian researchers discovered some information that may make pasta more popular once again.

Scientists from The Neuromed Institute of Pozzilli realized that when people ate pasta in moderation, they were more likely to have lower body mass indices, plus slimmer waists and hips. The researchers recommended that 10 percent of your daily caloric intake come from pasta, which is good news if you’re trying to lose weight but can’t bear going without spaghetti, tortellini, and other beloved noodles.

One of the researchers emphasized although there’s characteristically a perception that all the calories derived from pasta are bad, that’s not necessarily the case. The carbohydrates you get from consuming pasta can be part of a healthy diet, as long as you eat sensibly.

Obesity Cannot Be Pinpointed on Pasta Alone

Some people have argued that obesity is rising in places where people are known to eat lots of pasta, such as Italy. However, over the years, Italians have been eating less of the foods that were once their staples, such as tomatoes, garlic, olive oil, and rice. Those things have been replaced by more red meat and simple sugars, similarly to what’s popular in the United States.

Nutritionists are now arguing pasta is something people can feel free to eat in reasonable amounts. Obesity problems can’t be blamed on pasta alone. Instead, people should be monitor what they’re eating with pasta, and how large their portion sizes are.

Keep in mind that by ordering fettuccine alfredo at Olive Garden, you’ll be requesting a meal that has almost three times the amount of saturated fat most people should consume in a day, not to mention nearly 1,500 calories. In addition to that main course, many people feast on the restaurant’s breadsticks, and may order salads with their meals. Add that together and realize it’s all being eaten in a single sitting and it’s not hard to understand why pasta gets a bad rap, even though there are often other contributing factors at play.

It’s Becoming Easier to Adhere to Dietary Choices

Thanks to the knowledge of manufacturers that come up with inventive ways to make food without common ingredients, it’s easy to find options that suit the way you prefer to eat. Looking for egg-free mayonnaise to suit your vegan lifestyle? You’ll find it offered by a company called HamptonCreek, which has recently begun offering an extended product line at Target and Walmart.

Similarly, there are simple ways you can continue to enjoy pasta even if you’ve decided to follow particular dietary plans. Whether you want sugar-free pasta sauce, gluten-free pasta noodles, or both, getting them is as easy as picking the products off the shelf and placing them in your grocery cart.

Eating Pasta Without Derailing Your Diet

The study referenced above may have made your mouth start watering in anticipation of a diet that includes more pasta. There are several things you can do to enjoy pasta without packing on the pounds.

For starters, choose pastas made from whole grains, or even beans. Refined, white noodles like those characteristically consumed by Americans are almost devoid of fiber and protein, both of which are needed for weight loss.

You should also incorporate lots of veggies into your pasta dishes whenever possible. Studies have shown when people eat vegetables as part of their main courses rather than just as side dishes, they consume fewer calories at each meal.

Also, consider topping the pasta with Arrabbiata sauce. The red peppers in that garnish have capsaicin, a substance that acts as an appetite suppressant and boosts the body’s metabolism.

Although it’s important to remember that the Italian study you’ve just read about represents the findings from merely a single team of scientists, there’s probably no harm in adding more pasta to your diet. Just be sure to keep the above tips in mind, and practice moderation above all.