Yes! IF its whole grain pasta cooked al dente (firm, not soft).

Whole grain al dente pasta causes a lower glycemic response than soft cooked refined white pasta. Lower glycemic foods are more slowly absorbed into the bloodstream and dont create a quick blood sugar rise. This slower absorption helps protect against insulin resistance (a precursor of type 2 diabetes) and metabolic syndrome (a predictor of type 2 diabetes and cardiovascular disease).

In one recent study, published in Diabetes Care, people who ate more whole grains had 37% less prevalence of metabolic syndrome than those who ate processed refined grains. They also had lower levels of protective HDL cholesterol, lower triglycerides, lower blood pressure and less risk of type 2 diabetes and heart disease.

Women who eat whole grains also weigh less. In a study, done at the Harvard Medical School and published in the American Journal of Clinical Nutrition, data collected on 74,000 nurses between the ages of 39 and 63 over a 12 year period showed that women who ate high-fiber, whole grain foods consistently weighed less than women who ate white bread and pasta.

When buying pasta and bread, read the label and make sure it says theyre 100% whole grain or sprouted grains. For example, wheat flour and enriched wheat flour is NOT whole wheat flour and, if its not whole grain, youre simply not going to get the benefits.

So, when eating pasta, if you want to reach and maintain a healthy weight and protect yourself from adult onset type 2 diabetes and cardiovascular disease, make sure you eat only whole grain pasta cooked al dente. And if you really want to be healthy, dont add extra salt or oil to the water when cooking. Its not necessary.

Moss Greene is the Nutrition Editor for BellaOnline.com and an authority on essential fatty acids, such as fish oil health benefits. Over the past 30 years, shes helped thousands of people to look better, think smarter and feel great naturally. Visit Moss at nutrition.bellaonline.com to learn more and subscribe to her free health and fitness newsletter.