It is common to want to limit the carbohydrates if you want to lose weight or better regulate the blood sugar. The pasta have a questionable reputation when it comes to diet. And for good reason, their charge in carbohydrates has the effect of raising the blood sugar of those who eat them.
As a reminder, when you increase your blood sugar (blood glucose level), with high glycemic index foods like the pasta for example, you increase your insulin. It is the hormone of storage. Every time you eat badly, you make too much insulin. You will then do what is called a reactive hypoglycaemia. This phenomenon will push you to snack by falling back on the sweet foods.
This phenomenon is therefore the main reproach made to pasta and this is the reason why it is sometimes shunned by people who wish to embark on a régime.
It’s a shame if you believe Emma Beckett, lecturer at the University of Newcastle (Australia). “Pasta isn’t just carbs,” she points out. Indeed, this starch also contains proteins and good fats. “Furthermore, there are all the water which is absorbed by cooking and a lot of vitamins and of minerals“, adds the expert.
“But pasta is mostly carbs,” sure. It’s true, but that’s not the whole story”. Through a publication of the Conversationshe explains the interest of pasta for the body.
Instead of stopping the spaghetti, consider reducing portion sizes or go to whole pastawhich have a higher content of fiberswhich has advantages for the gut health. These will help you feel full longer.
Pasta is a source of micronutrients
Pasta, although we often focus on carbohydrates and energy, is very nutritious. They also contain micronutrients.
“A serving of cooked pasta contains regarding a quarter of our recommended daily intake of vitamins B1 and B9half of the recommended intake in sélénium and 10% of our needs in fer“, emphasizes Emma Beckett.
In addition to providing proteins and carbohydrates to the body, they contain their share of vitamins and minerals. Thus, 100 grams of fresh egg pasta contains:
- 26 mg de sodium ;
- 46 mg de magnesium ;
- 163 mg de phosphore ;
- 179 mg of potassium;
- 15 mg of calcium;
- 0.55 mg of manganese;
- 1.2 mg of fer ;
- 0.23 mg of copper;
- 1,22 mg de zinc ;
- 38 mcg of retinol;
- 15 mcg of beta-carotene;
- 0.32 mcg of vitamin D;
- 2 mg of B vitamins.
Pasta goes very well with vegetables.
It should be understood that the consumption of pasta alone does not make you fat. It’s the added ingredients, like sauces or cheese, that have a short-term impact on our weight curve.
Everything will depend on your way of eating pasta. If you embellish them with seasonal vegetables and season them with a net d’olive oil and fresh herbs, they become a completely balanced dish. They are even an opportunity toenjoy salads and vegetables more. These go very well with pasta.
You can also eat them with oily fish (salmon, tuna, mackerel) to fill up onOmega 3. Combined with a drizzle of olive oil, you will have an ideal menu for your cardiovascular and brain health.
There is a big difference between eating a cast of bolognese or carbonara pasta and between cooking pasta with grilled vegetables and good proteins.
Pasta excludes additives: it is natural
The composition of the pasta is framed by a precise and strict legislation. They are made with durum wheat semolina, water and salt, and may also contain eggs and vegetables.
They exclude chemical additives, So. Clearly, your packet of spaghetti does not contain any additive, since the law prohibits it. The product will simply be kneaded, molded and then dried. As for fresh pasta, it does not require preservatives.
Diet: how to eat pasta to keep the line?
start with cook your pasta al dente. Cooking starchy foods has a big impact. Pasta cooked al dente will have a lower glycemic index than one cooked too long. As a result, you will be satisfied longer.
The Australian scientist also recommends cook your pasta, then put them in the fridge and eat them the next day. “What a funny idea“, you think? In reality, when the pasta is cooked and cooled, certain carbohydrates are transformed into what is called theresistant starch. As its name suggests, the starch then becomes resistant to digestion. So he brings less energy and is better for your blood sugar. So your leftover pasta then becomes less calories than the day before.
At last, prefer pasta for lunch rather than at night. By tasting pasta at lunch, your body will burn the calories contained and transform them into the energy necessary for its proper functioning during the followingnoon. If you have pasta at dinner, you will tend to store more, because there is no energy expenditure at night. Reduce your portion of pasta in the evening can thus be interesting if you have a weight loss goal. Treating yourself to a plate of pasta for lunch will in principle have little impact on your line.
