Yeah, you can get whole wheat pasta but remember you have to subtract the fiber from the carbohydrate total. As far as white flour pasta one time you can prob. eat it is before workouts although I like a shake for immediately preworkout.

On the insulin spike thing keep in mind that the meal as a whole plays a role. So, for instance, there is a difference between pasta with plain tomato sauce and pasta with meatsauce. Also keep in mind that the amount you eat makes a difference on how high a sugar spike you get meaning just a small serving, especially as part of a bigger meal is not going to have as significant effect on insulin levels as consuming a whole plate of the stuff. My main point being that, no, plain white pasta should not be a staple of your diet, but a little here and there isn't going to make or break you, keeping in mind that things vary among individuals and some people have to be sticter than others.

For the most part you want to stay with carb sources with as low to middle glycemic index/glycemic load...exp. if your prone to putting on fat.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.