Is There a Pasta That Won't Make You Gain Weight? Our Pasta Without White Flour

The short answer: no pasta, on its own, makes you gain weight or keeps you from gaining it. Weight depends on the total energy you take in over the day; what makes the difference in a plate of pasta is what the pasta is made of, how it is cooked, its sauce and the portion. At HR Italy we start at the very beginning, with the flour: no white flour is used in our kitchen. Our pasta is made from durum wheat semolina and prepared with the healthy, easy-to-digest Italian recipes that Chef Ramazan Karagüney has created over years of experience.

In this post we look at pasta and weight, the difference between semolina and white flour, our chef's kitchen, and what to order at our restaurants in Eminönü and Karaköy if you want a lighter plate.

Does pasta make you gain weight?

Pasta is not as guilty as its reputation suggests. What makes a plate of pasta heavy is usually not the pasta itself but the size of the portion and the amount of sauce on top. In Italy people eat pasta every day, but the portions are modest and pasta is often a first course that comes before the main dish. A single portion is usually 80–100 grams of dry pasta.

So if you are looking for "pasta that won't make you gain weight", the real questions are these four: What is the pasta made of, how is it cooked, what goes with it, and how much of it do you eat?

No white flour: our pasta is made from semolina

No white flour is used in the HR Italy kitchen. Our pasta dough is made from durum wheat semolina, what Italians call semola di grano duro. Durum wheat is harder than bread wheat and richer in protein, and it gives semolina its golden colour. In Italy, the law requires dried pasta to be made from durum wheat semolina.

The biggest difference with semolina pasta is how fast it is digested. Pasta made from durum wheat semolina and cooked firm to the bite (al dente) has a markedly lower glycaemic index than products made from white flour, such as white bread. In other words, it raises blood sugar more slowly, which can help you feel full for longer. Its calories, on the other hand, are not very different from other pasta, so the portion still matters.

Our dough is rolled by machines from Italy

Semolina is much harder than bread flour and does not hold together when rolled by hand. That is why our dough is rolled every morning on special pasta machines from Italy, where it also takes its shape as fettuccine, penne and spaghetti. As our menu says, our pasta is made daily.

Chef Ramazan Karagüney's healthy, easy-to-digest recipes

Every step after the dough leaves the machine follows Chef Ramazan Karagüney's recipes. Our chef created them over years of experience and long, dedicated work. His aim is clear: to serve healthier, easier-to-digest dishes without giving up the flavour of Italian cooking.

The same recipes and the same approach are used in both Eminönü and Karaköy. Our kitchen has one more rule: nothing goes to waste at HR Italy; our kitchens were set up around that idea from the start.

Six tips for a lighter plate of pasta

• Keep the portion modest. 80–100 grams of dry pasta is enough for one person. Sharing a big plate or adding a salad is a good way to go.
• Cook it al dente. Firm pasta is digested more slowly; overcooked, soft pasta raises blood sugar faster.
• Choose a light sauce. Tomato-based sauces are lighter than sauces made with cream and butter.
• Add vegetables and protein. Vegetables, chicken, eggs or pulses balance the plate and keep you full for longer.
• Go easy on the cheese. Parmesan has a strong flavour; a little is enough.
• Try whole wheat. Whole wheat pasta has more fibre.

What to order at HR Italy for a lighter meal

Let's be clear about one thing: most of the fettuccine on our menu is made with cream and parmesan, because those are among the best-loved dishes in Italian cooking. If you want a lighter meal, this is what we suggest:

Penne Arrabbiata

Fresh penne in a spicy tomato arrabbiata sauce. This is the pasta on our menu without cream, and the dish in the cover photo. Made with tomato, garlic and chilli, arrabbiata is one of the simplest sauces in Italian cooking.

Energy Mix Salad

Seasonal greens, chicken breast, whole wheat pasta, avocado, unsalted lor (a fresh Turkish whey cheese), boiled egg, walnuts, nigella seeds, raisins and cherry tomatoes. A balanced meal in one bowl for anyone who wants pasta together with protein and vegetables.

Quinoa Salad

Seasonal greens, quinoa, dill, cucumber, mint, parsley, pomegranate seeds and pomegranate molasses. Sharing one pasta between two and adding this salad is another good balance.

If you don't want to give up creamy pasta

Choose a plate with vegetables or chicken: the Creamy Vegetable (fresh fettuccine, cream, parmesan, boiled vegetables and bell pepper) or the Creamy Mushroom Chicken (fresh fettuccine, cream, parmesan, mushrooms and chicken). Adding a salad or sharing the plate balances the meal.

To try these dishes right away, come to our restaurants: HR Italy Eminönü · HR Italy Karaköy.

Cooking pasta at home

The same principles apply at home: choose a pasta whose packet says "durum wheat semolina", drain it about a minute before the time on the packet so it stays firm, build the sauce on tomatoes and vegetables, and weigh the portion. For home versions of the dishes on our menu, see our 22 Italian pasta recipes.

Where can you try our semolina pasta?

To try our pasta made without white flour and our chef's recipes right away, come to our restaurants; both are open every day from 09:00 to 21:00.

The full menu with ingredients is on our menu page, and details of both restaurants are on our restaurants page.

This article is for general information only and is not medical or dietary advice. If you follow a special diet, please consult your doctor or dietitian.