Today, I’d like to talk about pasta and nutrition from a dietitian’s perspective. Nutrition is not just a science—it’s also a culture. Culture is what brings people together; it’s how we express love, celebrate joyful moments, and even share in sorrow. In short, food is a companion in every part of life.

Throughout history, pasta has appeared in many cultures in many different forms. The famous Italian filmmaker Federico Fellini once said, “Life is a combination of magic and pasta.” Another writer put it this way: “All you need is love—but a little pasta now and then doesn’t hurt.” Even these simple quotes show that pasta is directly linked to happiness.

But let’s go further back—to Anatolia, to Mesopotamia, the very lands where pasta’s DNA was born. Twelve thousand years ago, in Göbeklitepe, wild wheat grains were discovered—an archaeological finding that changed world history. Today, when we say “the homeland of pasta,” Italy naturally comes to mind. But I say this: Anatolia lies in the DNA of Italian pasta. Mesopotamia lies in its DNA.

Pasta is a dish that spread from the Mediterranean to the world—a unifying food that connects us all. It’s not just a carbohydrate; it’s a bridge linking cultures, traditions, and people. In China, it appears in different forms; in ancient Greece and Rome, it took on other shapes; in Anatolia, it emerged as erişte or mantı. Industrial pasta production began in 12th-century Sicily and became one of the stars of Italian cuisine by the 17th century. By the 19th century, it had evolved into a robust industry that continues to bring producers together today.

Still, I believe there is much more to tell. When people are asked how pasta is made, many still don’t know—it’s often thought to be just a simple dough made from flour and water. Yet pasta is a product that brings together science, technology, and agriculture.

Here’s a little-known fact: Ottoman records also contain recipes for “reşta,” which is remarkably similar to pasta. So this beloved food is indeed part of Anatolian cuisine as well.

I have been working with the Food and Agriculture Organization (FAO) of the United Nations for about ten years. Just last week, I was honored with the title of “Food Champion”—a first for Turkey—and I’m proud to share this with you. At FAO, we work toward the goal of “Zero Hunger.” Over the past 50 years, the world’s population has doubled, while our natural resources have diminished. Access to protein is becoming increasingly difficult. And this is exactly where pasta stands out—as an affordable and sustainable food.

Seeing pasta merely as a carbohydrate is a huge mistake. It actually contains protein, fiber, B vitamins, iron, magnesium, and folate. A 100-gram serving of cooked pasta provides around 150 calories, 5–6 grams of protein, and 1 gram of fat. In other words, when consumed in balanced and reasonable amounts, it fits perfectly into a healthy diet and supports weight management. It’s also an excellent energy source for athletes.

In 2019, The Lancet published a report on the Planetary Health Diet—a model developed by scientists from 27 countries that promotes a dietary pattern beneficial to both human health and the planet. At the heart of this model lies the Mediterranean diet. And when we think of the Mediterranean diet, olive oil and pasta immediately come to mind. Pasta, therefore, is both healthy and a key component of sustainable eating.

When compared to rice, pasta has a much more favorable glycemic index. Moreover, rice has a higher water and carbon footprint, making pasta a far more environmentally friendly choice. Thanks to its long shelf life, it also helps combat food waste. Of course, gluten-free or legume-based pasta alternatives are important for people with celiac disease, but it’s equally essential that we correctly represent the nutritional value of traditional durum wheat pasta.

MAKING PASTA THE “SCAPEGOAT” IS UNFAIR

I also want to touch on the well-known concept of “Blue Zones”—regions of the world where people commonly live past 100. One of their shared traits is that they eat what grows on their native soil. In other words, they consume the same foods their ancestors ate generations ago.

Our ancestors didn’t know quinoa, chia seeds, or dragon fruit. That’s why our gut microbiota isn’t naturally adapted to these foods. The real danger lies in industrial additives, microplastics, and ultra-processed products.

To blame pasta or bread as “the culprits” is both scientifically and ethically wrong. 

Another fascinating aspect is the scientific link between pasta and happiness. Neuroscientific studies have shown that eating pasta triggers a similar pleasure response in the brain as listening to music or exercising. Pasta increases serotonin and dopamine levels—the so-called “happiness hormones.” Research even indicates that eating pasta together amplifies this happiness effect. Every shared plate of pasta, then, is not just a meal—it’s a shared moment of joy.

I actually mentioned this in my book Afiyetle Diyet (Diet with Pleasure), published back in 2009. At that time, there was no social media—we even included a DVD with the book! So yes, I’ve been a pasta lover for many years.

My final message is this: when you share your love, your knowledge, and your food, you also share happiness. Let’s appreciate pasta more deeply, and let’s tell its true story—accurately and proudly.