Bread or Pasta? Dietitians Reveal Which Is Better for You

Despite them both being carbs, bread and pasta are not synonymous; meaning, pasta is not bread and vice-versa. Still, we're left wondering: is one better than the other? According to dietitian Amy Shapiro, there are a few factors to consider. "It depends on many things, including, what will you be eating the bread or the pasta with? What is the portion size? What type of bread or pasta are you consuming? What are your nutrition goals?" she says. Ultimately, no singular ingredient or food is bad, per se, but it's contingent upon how it affects each individual. To find out more, we tapped Shapiro and dietitians Courtney Ferreira and Joel Feren. Keep reading to unpack the age-old bread vs. pasta debate.

What Are Carbohydrates?

"Anything that contains naturally occurring fiber or sugar is considered a source of carbohydrates—from bread to milk," says Shapiro. According to the Dietary Guidelines for Americans, compiled by the U.S. Department of Health and Human Services and the U.S. Department of Agriculture, 45 to 65 percent of your total daily calories should include carbohydrates (a primary source of where we get our energy).

Carbs, along with other macronutrients protein and fat, keep our bodies functioning optimally. They can also help regulate mood and contribute to a healthy heart and better brain function. However, contrary to popular consciousness, carbs (which include fiber, sugar, and starch) aren't just a matter of bread versus noodles. "What many don't know is that dairy, fruit, and vegetables have naturally occurring carbohydrates. If you are eating broccoli, you are eating carbs," says Ferreira.

Good Carbs vs. Bad Carbs

According to Shapiro, all carbs can be considered "good" but in the media, "good carbs are those that contain whole grains and fiber or are not processed" such as whole grains, fruit, vegetables, nuts, and seeds. 

"Good carbs will not spike your blood sugar, will manage hunger levels, and will nourish you. Bad carbs are those that are often overly processed, contain excess sugar (e.g. soda and candy), cause you to have blood sugar and energy spikes, lead to cravings, are consumed in large portions, and contain minimal health benefits," she says.

Instead of categorizing carbohydrates into good versus bad, dietitians recommend considering that there are some foods that you can eat with abandon. These include whole food carb sources like green veggies and fruit that are packed with nutrients and fiber (which helps you feel full). On the other hand, foods like refined or packaged bread, cookies, and chips require more balance and mindfulness around portion size.

According to Ferreira, "Instead of saying, ‘I can't eat that,’ [ask] what is a source of carbs that will provide me with more nutrition?” That's why it's important to approach your diet from a holistic perspective.

Which Is Better: Bread or Pasta?

According to Feren, who is a spokesperson for the Dietitians Association of Australia, bread is slightly better for you than pasta—with caveats. Although pasta isn't inherently bad—it's a low glycemic index (GI) source and will sustain us for longer, he says—the challenge is the portion size. "People tend to overeat pasta," Feren continues. "Patients I meet in private will have a bowl of pasta and that's all they'll eat as a meal. I'll ask, where's the protein coming from? It's also about getting enough veggies."

Feren recommends sticking to a one-cup serving of pasta and supplementing that meal with a side salad and a source of protein. What's more, you can opt for whole-wheat pasta, which has a bit more fiber than white (and the same goes for bread.) It's worth noting, however, that ingredients like sugar, preservatives, and additives will alter food's nutritional value, so whether you opt for pasta or bread, the more simple the ingredient list, the better.

For Shapiro, bread is worse since it's an easy "add-on" to meals (think: bread baskets or a baguette that comes with soup and salad). "[Bread add-ons] are often made with simple carbohydrates which turn quickly into sugar in the body," she says. Alternatively, "Pasta is often part of a meal and ideally consumed with healthy fats, like olive oil, and lean protein, such as meat sauce, seafood, etc.). However, pasta can also be made from white flour or from whole grain flour or beans so the type of pasta will make a difference," Shapiro tells us. "Regardless, two slices of bread or one cup of pasta should be enough to help you feel satisfied and to be part of a balanced meal."

Alternative Options

Say you want to skip pasta and bread in its OG form, but you're still craving them, you do have options. "Try whole wheat-based bread, a keto bread made from nuts/almond butter or cauliflower, depending again on your goals. For pasta there are many healthier options out there that are made from beans/lentils/gluten-free ingredients and whole wheat flour," says Shapiro. "These alternatives will provide you with both protein and fiber, they will still contain carbohydrates but they will come with nutrition and health benefits."

The Final Takeaway

While choosing bread or pasta is entirely dependent on your nutritional needs and goals, bread breaks down in the body faster, however, pasta offers more alternative options. "I would recommend seeing how the ingredient elevates your meal and your experience to determine which is better for you," says Shapiro. If you stick to proper portions and incorporate other food groups into your diet, you should be able to enjoy both.