Last updated on August 22nd, 2024
Have you ever wondered if it’s actually true that Italians eat pasta every day? The short answer is YES!
I have been living in Italy since 2012 and with a Florentine husband by my side, I feel confident in sharing with you the ins and outs of how Italians eat pasta every day and still manage to stay healthy (and thin!).
Eating pasta in Italy is a lifestyle yet at the same time, it’s just one element of a holistic, healthy diet based on local, seasonal flavors.
In this article, I will walk you through exactly how Italians manage to eat pasta everyday and still follow a healthy diet. I will share what makes it possible and how you, too, can eat just like we do here in Italy and keep fit and feel good at the same time!
Who says you can’t have your pasta and eat it too? Let’s take a closer look.
Disclaimer: I am not a doctor nor a dietitian. Trends and topics discussed in this article are based on my personal experience and observation of Italians over time.
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Do Italians Eat Pasta Everyday?
In most parts of Italy, we do eat pasta every day but just like in any other element of Italian culture, the amount depends on the region. In general, northern Italians eat slightly less pasta because regional specialties are rooted in historical and geographical context.
In northern Italy, Italians eat a combination of pasta, rice and polenta meanwhile in central and southern Italy there is quite a bit more pasta, some rice and very little polenta.
So do Italians eat pasta every day? I would say yes for the most part. If it’s not every day, it’s 5 or 6 days out of the week. Historically, eating pasta seven days a week was the norm in Southern Italy while in Northern Italy, polenta or rice replaced some amount of pasta.
Why Italians Eat Pasta Every Day and Still Stay Healthy
The main reason Italians are able to eat pasta every day and still stay healthy is mainly because their pasta portion is smaller and just one component of Italian culinary tradition. The Italian diet, considered part of the Mediterranean diet, encompasses a wholesome approach to cooking and eating, incorporating local and seasonal ingredients.
But it’s not quite that simple. Let’s look at the top three seasons Italians eat pasta every day and still manage a healthy lifestyle.
Not All Pasta Is Created Equal
Simply put, not every kind of pasta you come across is going to measure up to what you should be ideally eating. Lucky for Italians, most pasta, even commercially produced brands, is made with durum wheat (also Italian bread), which is a kind of wheat flour with a lower glycemic level. What does this mean? It has more protein and fiber, keeping you full and keeping your sugar from spiking. And P.S., GMO foods are illegal in Italy. Most pasta in Italy is made with local flour xx, another important aspect of the Mediterranean diet.
Many pastas in Italy such as ribbon pastas (pappardelle, tagliatelle) are made with eggs and flour, making them protein rich and not as carb heavy.
If you live outside of Italy, seek out pasta brands made with durum wheat, whole wheat or other flours than white flour, which ultimately makes you eat more, crave more and feel hungry soon after. Barilla sells durum wheat pasta in the USA, which you can buy here. Alternatively, look for small, artisan pasta makers close to your city or hometown, usually stocked at small, gourmet grocery stores.
It’s All About The Sauce
Most Italians would agree that yes, pasta is a building block for culinary traditions in Italy but it’s all about the sauce too. The sauce is not only what makes or breaks a pasta dish but also defines regional specialties and is an important element in making the habit of eating pasta a good one.
Many pasta sauces are chalk full of seasonal produce, rather than meat based. There may be meat added for flavor such as prosciutto, pancetta or sausage but it’s certainly not the star. The star of most pasta sauces is going to speak to the season and what is available.
For example, we eat a lot of pasta with dark, leafy greens and beans in the winter such as with kale, chickpeas, broccoli and turnip greens. All these leafy greens contain a lot of fiber and nutrients, helping to keep seasonal pasta sauces good for our souls and bodies.
Do you enjoy making and eating Italian pasta? If so, check out these recipes:
Orecchiette Pasta Recipe
Pici Pasta Recipe – How To Make Tuscany’s Hand Rolled Spaghetti
Tagliatelle Recipe + How to Pronounce It
Cacio e Pepe Recipe – Pronounce it and Make it Like an Italian (+ Audio)
Fresh Pomodoro Sauce Recipe – An Italian Summer Tradition
Pomodoro Sauce Recipe – Made With Canned Tomatoes
Creamy Kale Pasta Recipe
Italian Kale Pesto Recipe
Aglione Sauce Recipe
Pappardelle alla Boscaiola Recipe
Proportions Matter
Pasta in Italy is just part of the larger picture. At the largest meal, pasta is a first course, just one part of a three part meal in most households (more courses are reserved for dinner parties, celebrations or holidays).
If pasta or any other carb heavy first course is part of the meal, Italians are only eating a small portion, about 75 grams or 2.6 oz of dried pasta. This is very little compared to pasta portions abroad, which may be upward of 200 grams or 7 ounces!
Italians manage to eat pasta every day and still stay healthy and in shape because they are only eating a small amount, one that will be digested with other healthy elements of a Mediterranean diet such as beans, olive oil, vegetables and fruits.
Keep In Mind: All this to say that it’s not like Italians never eat larger portions or pasta dishes smothered in cheese. They certainly do but not on a daily basis!
Italian Pasta Portion Sizes
As mentioned, pasta is just part of a whole meal in Italy (most of the time). Exceptions to this may be on holidays, celebrations or festivities but as a general way of life, pasta is just part of your meal. In this case, pasta portions will be moderate, as indicated below.
Guidelines for pasta portion sizes in Italy as part of a meal:
- Dried pasta – 60-80 g
- Fresh pasta– 70-120 g
- Gnocchi – 100-130 g
- Stuffed pastas – 120-150 g
Pasta Lovers: Check out my other articles about pasta in
How To Cook Pasta Like an Italian
What Does ‘al Dente’ Mean? Plus the Trick to Make Perfect Pasta Every Time!
Gnocchi Vs Pasta – What’s The Difference? + When To Use Them
Italian Pasta Brands – That We Actually Use in Italy
Do Italians Cut Pasta or Break Pasta?
As Italians slowly move towards a faster pace of life and working lifestyle, it’s more and more common to see Italians eating just one course at a meal (pasta or other primo), especially at lunchtime time. In this case, proportions may be slightly bigger.
Guidelines for pasta portion sizes in Italy served as a meal:
- Dried pasta – 100-125 g
- Fresh pasta– 120-150 g
- Gnocchi – 130-150 g
- Stuffed pastas – 150 – 175 g
Other Italian Eating Habits That Keep Their Health In Check
And like anything else, it’s not just about the pasta that is determining Italian’s good health record. Below is a quick rundown of other Italian eating habits and elements that help keep Italians healthy combined with their daily consumption of pasta:
- Italians eat a light breakfast
- Italians don’t snack between meals
- Italians eat high nutritional, seasonal foods
- Italians don’t multitask while eating (no working lunches or grazing while they do other things)
- Italians don’t drink empty calories throughout the day
- Italian portions are smaller
- Italians typically only eat one large meal during the day
- Italians eat a varied diet
- Italians limit their meat intake
- Italians live an active lifestyle (plenty of walking)
To learn more about how else Italians stay healthy, you can read more about these eating habits in How Italians Stay So Thin Eating Pasta And Pizza.
