Spaghetti is the most commonly eaten pasta in the United States. If you're worried about cholesterol, the best thing you can do on your own is to make sure that what you eat will contribute to healthy levels of cholesterol in your blood stream. Since, like most Americans, you likely eat your fair share of spaghetti, it's worthwhile to know how it affects those levels.
Spaghetti Basics
Although there are hundreds of varieties of pasta, spaghetti is the most commonly available in the U.S. It consists of straight, medium-width round noodles made from flour, water and oil. It's worth remembering that the information below is for the pasta alone. Adding sauces -- for example creamy, fatty Alfredo sauce -- will change the fat profile and its effect on your cholesterol level.
Cholesterol Basics
Nutritionists understand that there are two kinds of cholesterol in your blood stream. HDL cholesterol, or high-density lipoprotein, is actually good for your heart. It cleans contaminants out of your bloodstream. LDL -- low density lipoprotein -- is the cholesterol you've known about for decades. It increases your risk of high blood pressure, stroke and similar circulatory problems. Your body produces HDL when you eat unsaturated fats and LDL when you eat saturated fats.
Nutrition Information
Each recipe for spaghetti has different proportions and different nutrition profiles. However, the U.S. Department of Agriculture provides nutrition data for a "typical" recipe. A 1-cup serving of this "typical" cooked spaghetti contains 0.2 g of saturated fat and 0.6 g of unsaturated fat.
Spaghetti and Cholesterol
A serving of plain spaghetti contains three times as much beneficial unsaturated fat as harmful saturated fat. This means it will stimulate your body to produce more HDL cholesterol than LDL. By this measure -- at least until you smother it with a sauce high in saturated fat -- spaghetti is actually good for your cholesterol levels.
Triglycerides
Although not medically a cholesterol, triglycerides are taken into account when your blood cholesterol is measured, and affect your circulatory health the same way LDL cholesterol does. Your body makes triglycerides when you eat refined carbohydrates and sugars. A cup of spaghetti contains over 37 g of the simple starches and sugars that can elevate your triglyceride levels. However, using whole grain spaghetti changes these carbs to less hazardous complex carbohydrates and keeps your spaghetti good for your heart.
References
- US Department of Agriculture National Nutrient Database for Standard Reference
- "Eat, Drink and Be Healthy;" Walter Willett; 2004
- "Pantry Raid I: Use Your Noodle"; Good Eats; Season 1, Episode 11
