Many dieters believe they can eat as much pasta as they want without damaging their diet. But just because you're only topping your Italian dish with marinara sauce or fresh vegetables doesn't give you a license to consume all you want. A serving size of pasta is approximately 1/2 cup cooked or 1 ounce uncooked and equals 110 calories. To play it safe, measure out your helpings. The good news is that pasta has gotten better for you with the introduction of whole-grain varieties that are higher in fiber and protein, which means they're more filling and satisfying. Higher fiber also keeps the digestive system running smoothly and may prevent certain kinds of cancers, like colon cancer. These pastas are lower in glucose than traditional semolina pasta, which lowers their glycemic index and keeps blood sugar at an even keel longer. Though they may take some getting used to, whole-grain pastas are heartier and have more flavor than white pastas.