10 Surprising Health Benefits of Eating Pasta

10 more reasons to feel good about eating pasta...

We're pretty sure you know us well enough by now that this should come as no surprise: We are utterly obsessed with pasta. Its versatility, ease of preparation, and knack for transforming a handful of humble pantry staples into a delicious, satisfying meal simply can't be beat. 

But as much as pasta is universally loved, many people are still left wondering -
 is pasta good for you? Naturally, you may suspect that we're here to make a case for pasta's health benefits... But don't just take our word for it! 

As you'll see in a moment, it only takes a quick glance over the stats to realize that when it comes to nutrition, 
pasta speaks for itself. 

Let's take a look at 10 surprising health benefits you'll enjoy when you incorporate nourishing pastas like Three Farm Daughters into your diet:

what is the
healthiest pasta?

Before we get started, let’s answer the biggest question on everyone's mind... Generally, is pasta healthy? If Three Farm Daughters Pasta is on your fork, the answer is a resounding YES!

say hello to hassle-free healthy

The health benefits of eating pasta are numerous, but we set out on a mission here at Three Farm Daughters to create the healthiest pasta from the best ingredients - And boy, did we nail it.

For a little backstory on how we got here, let’s rewind to 2019… Back then, pasta as we knew it was simply a cherished, nourishing, and complete meal. But because we indulge in pasta so often (just like you!), we wanted to ensure that the dinners we were serving to our family and enjoying ourselves were harmonious with long-term health.

Growing up on the family farm, we were surrounded by time-honored agricultural practices that raised crops superior in taste and nutrition. These insights cultivated a passion in us to create truly nourishing food, and we knew we could make pasta - only better.  So, we set to work with our big vision and some help from our family of farming experts, and Three Farm Daughters was born.

Just when we thought we couldn't improve on perfection, we doubled down on the health count of basic pasta brands by utilizing a special variety of durum wheat ideally suited to "better-for-you" pasta... And the rest is history!

Our deliciously healthy pasta leaves nothing to chance - so you'll always know that when you serve up a meal with Three Farm Daughters Pasta, it's going to pack a punch in natural goodness. Check out how our pasta nutrition facts stack up against standard pasta labels you'll see elsewhere:

Check out how our pasta nutrition facts stack up against the other guys:

great news for
pasta lovers!

High-quality pasta brings a lot to the table in terms of nutrition. Here's 10 ways eating pasta can help you become your healthiest self...

10. curbs cravings for unhealthy snacks

When you dig into a satisfying pasta dish for your main meals, all those unhealthy snacks that usually call your name will seem a lot easier to resist! This is due to the high fiber count and extra dash of protein in high-quality pasta like Three Farm Daughters.

These two nutrients in pasta have satiating superpowers, and together they'll keep you feeling fuller for longer (minus any bloating!),  and your blood glucose in check to curb sugar cravings.

Furthermore, the quality complex carbs in pasta help switch off  the stress hormone cortisol in your system, which is often the culprit behind late-night stress eating and post-dinner grazing. Say goodbye to unhealthy snack cravings between meals thanks to the power of pasta!


Think pasta is the first thing that has to go from your diet when managing your blood glucose levels? Think again - while some types of pasta are loaded with simple carbohydrates that spike your blood sugar, ours is different. Three Farm Daughters Pasta is made from High-Amylose Wheat that's naturally rich in resistant starch fiber - An incredible ally when it comes to reducing your glycemic response to foods.

It works by lowering the amount of digestible carbohydrates entering your gastrointestinal tract, which in turn results in a lower glycemic impact and stimulation of insulin production, plus a higher density of nutrients our bodies can assimilate. All these factors combine to help control blood glucose levels, which is especially important if diabetes or excess weight are a concern. 

As always, be sure to cook your pasta to al dente perfection to maintain its Low-GI qualities. This slows down our body's absorption of the glucose in the starches - fending off blood sugar spikes that can lead to diabetes and obesity over time if left unchecked. 

8. boosts your immune system

Who knew pasta could be a heavy-hitter for boosting your immune system? Turns out, the majority of our immune defenses actually reside in our digestive system. An easy way to sure-up your strongest immunity and defend yourself from illness is with a resilient gut barrier. This in turn provides fuel for our hardworking immune cells, whilst reducing levels of inflammatory markers. 

Better yet? Studies suggest that the resistant starch fiber found in Three Farm Daughters Pasta effectively reduces two nasty pro-inflammatory markers in your blood, called TNFα and IL-6. These pesky immune signallers are known to play key roles in your body triggering a cytokine storm if you get sick: In short, they ramp up your disease severity and hit the brakes on your recovery process. That’ll be a no thanks! 

The immune-boosting benefits of pasta with resistant starch don’t stop there, however: Due to its prebiotic fibers being digested in the large intestine, the good bacteria in our gut can produce the beneficial short-chain fatty acids propionate, acetate and butyrate. These key microbial metabolites provide critical strength to our intestinal immune system, and have even been found to suppress colorectal cancer and inflammatory bowel conditions like IBS, ulcerative colitis, and Crohn's disease.    

7. low in calories & cholesterol

Looking for a heart-healthy meal that gets you all the essential nutrients you need, without the saturated fat, calories and cholesterol found in many dinner dishes? Look no further than some key varieties of high-fiber pasta. There's only 180 calories in pasta per serving, and zero cholesterol - making it the ideal star of the show for wholesome, health-conscious meals.

For the ultimate low-cal pasta that also contributes to lowering your cholesterol over time, choose Three Farm Daughters. Unlike refined carbohydrates (such as white bread and highly-processed pastas) that increase the buildup of harmful LDL cholesterol on your artery walls, our pasta's wheat contains high resistance fiber that counters those damaging effects. As a result, our high-fiber grain helps reduce cholesterol and protect your cardiovascular health for the long haul. 

For the lowest-calorie meal that keeps your cholesterol in check, be sure to load up your pasta dishes with fiber-rich vegetables and nourishing additions like lean protein and legumes. And don't forget to include a small amount of "healthy fats" that contain HDL cholesterol - this is the good kind because it helps prevent problematic LDL cholesterol buildup. Think extra virgin olive oil, avocado, nuts and seeds to sprinkle on your finished pasta!

What is pasta made of? Just two simple ingredients, and zero salt.

6. there's no hidden sodium

If you're watching your sodium intake (and let's be honest - we probably all should be!), pasta is a great meal base that fills you up without any sneaky salt crashing the party. When you choose a high-quality, zero-sodium pasta like Three Farm Daughters,  what you see is what you get.

Unlike many processed foods that have copious amounts of salt hidden within, our pasta contains just 2 simple ingredients: Durum wheat Semolina and flour. This gives you ultimate control over your sodium intake, which means the only salt that will find its way into your meal is in the seasonings, stocks and toppings you add to your pasta dish.

High sodium consumption is an unfortunate reality for most Americans, due to the excess salt that's added to convenience food, pre-packaged snacks and restaurant takeouts. Not only is excess sodium dehydrating to the body and damaging to our cells and calcium absorption - but over time, it can also lead to high blood pressure, a major risk factor for heart disease and stroke. 

Take back the reins with your blood pressure management and skip packaged processed foods for the healthiest switch-up around: Pure, wheaty pasta goodness with homemade, low-sodium sauces.

Through this method, you can measure out sensible servings of healthier, more nourishing seasonings that fit in with your unique health requirements. To get the most benefit when enhancing the flavor in your meals, we recommend opting for naturally-harvested sea salt or Himalayan pink salt, both better options that are rich in trace minerals such as potassium and magnesium.

5. it's a vehicle for vegetables

Still struggling to squeeze in your 5-a-Day? Pasta is the perfect antidote to meal prep monotony, especially when you're looking to up your veggie intake. Whether you've got little ones who turn their noses up at anything green, or you're tired of your usual side serving of steamed veg - pasta has got your back.

With infinite possibilities to pair with nutrient-dense veggies, there's thousands of exciting pasta combos to try. As always, pasta is a favorite option for vegetarians and vegans, plus it's a great way to sneak some veggies in for fussy eaters if you blend them into your sauce. For the most punchy flavors in your veggie-forward pasta meals, try roasting vegetables to concentrate their sweetness, and introduce plenty of fresh herbs into the mix.

Need some inspiration for balanced dinners packed with veggies? Check out our Top 20 Quick & Easy Pasta Recipes for effortless weeknight meals that are on the table in 30 minutes flat!



Try all 4 of our Signature Pasta shapes!
The Pasta Sampler includes 1 box each of Penne, Cavatappi, Rotini & Elbows

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4. promotes digestive health

There’s a lot of buzz these days about the pivotal role good digestive health can play in our overall well-being, including some exciting new discoveries about the gut-brain connection!

But aside from the obvious benefits we all know about a well-functioning digestive system (such as reduced bloating, gas and digestive discomfort), there’s also some lesser-known bonuses of having a healthy gut microbiota.

Three Farm Daughters Pasta is an effortless way to enjoy digestive health benefits, thanks to the high concentration of naturally-occurring Prebiotic Fiber in our pasta's wheat.

These prebiotic fibers are digested a bit differently than other carbohydrate types, which in turn increases the bioavailability of beneficial compounds in your digestive system.

Furthermore, the resistant starch fiber found in the variety of wheat we use here at Three Farm Daughters also increases the population of good bacteria in your gut, a critical component for keeping your digestive flora in balance.

Some of the resulting health boosts include reduced inflammation, increased absorption of vital minerals and improved immune function!

Get energized with vegetarian pasta protein

3. protein-packed for full body benefits 

Protein is the building block for so many of our body's processes, and it has a critical role in us surviving and thriving. It's not only necessary for building muscle, repairing our cells and fueling our energy, but maintaining a healthy weight by curbing hunger.

While many of us have been led to believe that meat, dairy and legumes are the only protein sources, it may surprise you to learn that some varieties of wheat are also naturally high in protein!

Case in point, the high-amylose wheat we use to make our pasta here at Three Farm Daughters. Each serving of our better-for-you pasta packs 8g of protein - An excellent way to bolster your daily protein intake, and feel energized and satisfied for hours. 

Assisted weight management is one of the many pasta benefits you'll enjoy


Worried that eating pasta might ruin your weight loss efforts? Don't believe the hype - We recently blew the lid off this massive misconception in our 8 Myths You've Probably Heard About Pasta, Debunked report. Luckily for fellow pasta fans, the carbs in pasta like ours are not the harmful type that need to be sacrificed if you're conscious of weight management.

With the right portions and toppings, pasta can be a healthy basis for balanced meals that not only keep you feeling fuller for longer, but assist with appetite control - all while making your health journey delicious and satisfying! 

The fibre in pasta like Three Farm Daughters helps you poop on a regular schedule

1. helps keep you regular

While this may be a slightly taboo subject for some, we can’t emphasize the importance of regularity enough. How often you “go” really is the cornerstone of a healthy body and a sure-fire method for early detection of general imbalance.

Furthermore, healthy elimination habits can prevent several avoidable colon issues and chronic diseases such as bowel and colon cancer, to name a few. Luckily, staying regular is easy when you include pasta as part of your healthy, balanced diet. The resistant starch fiber in our high-quality pastas promote digestive regularity, so you can feel your best and keep things moving for optimal health.

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