Tips for eating pasta: some people will probably think that they are unnecessary. Yet the basic dish of the Mediterranean diet can be a source of well-being but can also create problems for our health. In this article I will explain why.
Index
- The premise on pasta
- The Diet Mistake
- Does Pasta Make You Fat? It Depends
- With these tips, you eat pasta and you don’t gain weight
- Whole wheat pasta is better
- Ancient grains, spelt or Kamut
- Vary with gluten-free flours
- Simple condiments
- Al dente cooking
- Check the quantity
- Pasta is OK even if you are on a diet, as long as…
- Learn to choose the right pasta for you
- It is better not to combine it with other carbohydrates
- No to ready-made and already seasoned dishes
- Give free rein to your imagination
- The eye also wants its share
- Pasta in the evening is also ok, as long as…
- Finally, enjoy your pasta!
The premise on pasta
Pasta is one of the most beloved dishes of Italian cuisine. Every year we eat, on average, 26 kg per person. However, many people think that it is a fattening food and give it up. In the perspective of a healthy, natural and tasty diet, I thought I would give you some advice on how to eat pasta , feel good, without gaining weight. In fact, I am about to give you some good news.
The Diet Mistake
Most diets consider pasta a risky food and recommend reducing or eliminating it. This is not the case. The Veronesi Foundation website is of the same opinion. In a law article, in fact, that low-carb diets do not help reduce fat mass . Indeed, if too extreme, they can put your health at risk. A study published by the authoritative scientific journal The Lancet, also reported by the Salute24 website of Il Sole 24 Ore, concluded – be careful! – that moderate pasta consumption prolongs life . Even Dr. Debora Rasio, in her enlightening book La dieta non dieta , is clear in affirming the benefits of pasta for a diet aimed at well-being.
As in other cases I have discussed in my articles, there is no single answer to a question that is too generic, such as “does pasta make you fat?”
Does Pasta Make You Fat? It Depends
We need to consider various aspects including:
- the quality of the pasta and flour used
- the type of processing
- the cooking
- the seasoning used
- the quantity!
- the frequency of consumption!
- the type of activity that follows the meal
- pairing with other foods
- the way in which it is eaten.
From these first aspects arise some considerations and advice that can lead us to a negative answer to those who are wondering if pasta makes you fat.
With these tips, you eat pasta and you don’t gain weight
Whole wheat pasta is better
Choose organic, wholemeal , bronze-drawn durum wheat pasta .
Whole wheat pasta is richer in nutrients and has a lower glycemic index. I say whole wheat because in the refining of flour many important nutrients contained in the wheat grain are lost: good fats, fat-soluble vitamins, minerals and fiber present in the outer part of the bran.
Ancient grains, spelt or Kamut
Common wheat (creso wheat) was irradiated with gamma rays in the 60s, and this led to the need to use pesticides for its cultivation, the consequences of the treatment have caused it to lose its original characteristics. This is why I recommend preferring pasta made from ancient grain flour, such as Timilia, Monococco, Gentil Rosso, or Farro or Kamut pasta (organic by definition).
Timilia Noodles
Ancient Sicilian grains
Lands and Traditions
Vary with gluten-free flours
Even if you don’t have celiac disease or gluten sensitivity, try alternating classic durum wheat pasta with naturally gluten-free pasta, for example with 100% legume flour (chickpeas, peas, lentils) or with rice and corn flour , or with buckwheat flour . The key word, as always, is variety .
Simple condiments
Use simple condiments: a base of extra virgin olive oil or ghee (clarified butter) that can be further flavored respectively with the classic garlic and chili pepper, or with grated parmesan. An alternative is to prepare a condiment based on sautéed seasonal vegetables: broccoli, or leeks and courgettes, or radicchio and cheese. If you like, you can season with clams. Be careful with pasta with tomato if you suffer from gastritis or gastroesophageal reflux.
Al dente cooking
When cooking, keep in mind that al dente pasta has a lower glycemic index, is more digestible and gives a greater sense of satiety.
Check the quantity
If you do light physical activity or… are sedentary, do not overdo the quantities. An average of 80 grams of pasta can be a good portion, which can be enriched with a generous portion of vegetables in the sauce. If you do not eat in your meal, in addition to vegetables, or if you do intense physical activity, you can allow yourself a larger portion.
Pasta is OK even if you are on a diet, as long as…
Do not eliminate it completely from your diet when you are “on a diet”. You can eventually reduce the frequency, always following the other advice you have read above. Important: by “ diet” here I mean that you have decided to take care of your diet and eat less, obviously if you are following a real diet prescribed by a doctor or other qualified professional, you must stick to what is prescribed.
Learn to choose the right pasta for you
For each of us there are suitable foods and others that are not. Nowadays everything is done in a hurry and no attention is paid to the body’s reactions. Eat slowly and try, by varying the ingredients of your dishes, which pasta is best for you: durum wheat, spelt, ancient grains, kamut, legumes, etc.
It is better not to combine it with other carbohydrates
Especially if you want to lose weight, I recommend that you do not combine multiple carbohydrates in the same meal. So no to pasta and potatoes, pasta and pizza, pasta and bread, pasta and dessert. It is also better to avoid combining pasta and wine.
No to ready-made and already seasoned dishes
Preparing a good plate of pasta is a simple and, generally, quick operation. Avoid buying ready meals, whether fresh or frozen: they are generally rich in salt and low-quality oils. In short, no “…sautéed”.
Give free rein to your imagination
Experiment in the kitchen. With seasonal vegetables and possibly some good cheese you can invent excellent recipes that will surprise you as well as your guests.
The eye also wants its share
A beautiful dish pleases the eye before the palate. Use aromatic herbs or small portions of vegetables to embellish your pasta dish.
Pasta in the evening is also ok, as long as…
Generally, we have the habit of choosing a plate of pasta for lunch. Yet the nutrients contained in the carbohydrates of pasta promote the production of serotonin and melatonin , making it suitable for promoting good sleep. It is important to leave at least 2 or 3 hours between the end of dinner and bedtime. If you have the opportunity to take a walk, even better.
Finally, enjoy your pasta!
I hope I have given you some ideas and interesting tips for eating pasta with greater awareness. I would like to invite you not to be creatures of habit with your diet, to experiment, to try new recipes and new flavors. Accompany all your dishes with fresh, seasonal and possibly organic vegetables.
You will soon feel the beneficial effects.
