Andrés Marín, nutritionist: “Stuffed pasta is a textbook example of ultra-processed food with empty calories.”
It's the easy solution when you get home late or don't feel like cooking. A can of tomatoes, a package of pasta, and dinner's ready. But have you ever stopped to read what's really inside that package? Chances are, no.
Nutritionist Andrés Marín has set social media ablaze with an analysis that debunks the pasta aisle in your local supermarket. It's not just about calories, but about nutritional density and how those macaroni affect your satiety and blood sugar spikes.
The "black sheep" of the aisle: the stuffed pasta deception
If you're one of those people who throws meat tortellini or cheese ravioli in your shopping cart thinking they're a complete meal, we have bad news. In Marín's ranking, filled pasta comes in last and worst place. The reason? It's technically a textbook example of ultra-processed food.
Stuffed pasta is the least interesting option for your health: it provides empty calories and a virtually zero nutritional density.
Unlike conventional dried pasta, these fresh or filled versions conceal an endless list of undesirable ingredients. The expert points to the presence of margarine, low-quality vegetable oils, and an excess of salt that triggers water retention. To make matters worse, the filling is often processed meat of dubious origin.
The myth of colored pasta
Do you think that by buying "vegetable" pasta (the green and orange kind) you're eating more vegetables? I'm sorry to tell you, but it's pure marketing. Marín puts white pasta, egg pasta, and vegetable pasta on the same level of mediocrity.
They all start with a base of refined wheat. Although the appearance may change, the numbers don't lie: about 13 grams of protein and barely 4 grams of fiber per 100 grams. Because they're stripped of the bran and germ, they have a high glycemic index, which means you'll be hungry again within minutes of finishing your plate.
From silver to bronze: options that are worthwhile
If you don't want to give up grains, the nutritionist suggests switching to buckwheat. This option ranks third thanks to its richness in essential minerals like iron, zinc, and magnesium. Its biggest advantage is that it helps regulate blood sugar, making it a much smarter alternative for your daily energy.
However, the silver medal goes to a forgotten classic: whole-wheat pasta. By retaining the whole grain, it provides extra doses of B vitamins and manganese. But what really matters is its satiating power. The extra fiber slows down your digestion, so you won't need to raid the fridge an hour after eating.
The undisputed winner: legume pasta
If you want to optimize your nutrition, the top spot goes to legume pasta (red lentils, chickpeas, or peas). It's the "superfood" you should start using in your salads or hot dishes.
The numbers are unbeatable: it provides twice the protein of regular pasta and a significantly higher amount of fiber. It's the perfect choice for those looking to gain muscle, lose fat, or simply maintain elite glycemic control. Furthermore, it retains all the micronutrients of the original legume.
Expert tip: If you find the taste of legume pasta difficult, mix it with some whole wheat pasta at first to help your palate get used to it.
The smart choice at the supermarket
The next time you're standing in front of the supermarket shelf, remember Andrés Marín's words. Don't be swayed by the color of the package or the comfort of the filling. Prioritizing satiety and fiber will not only improve your digestive health but also prevent those mid-afternoon energy crashes that can ruin our day.
Switching from white pasta to lentil pasta is probably the simplest and most impactful change you can make in your kitchen today. Are you ready to stop eating "bricks" of refined flour?
