Myths And Truths About Pasta That Help To Lose Weight

The way to prevent pasta from making us fat lies in its cooking, which must be al dente, and in the accompaniments we use, which must be vegetables.

For years, popular beliefs have listed pasta as one of the top foods that should not be eaten if you want to lose weight. However, we will see that this theory is not entirely true, and that pasta has many benefits that allow you to lose weight.

This is mainly due to the fact that the pasta has 1.5% fat and 15% protein. That is why it satisfies the metabolic needs of the body with its carbohydrates, which are absorbed by the body very slowly. That explains the feeling of fullness that it produces and that controls the appetite.

The author Elisa Celli relied on these aspects to write her book The Pasta Diet in 1984 . It shows how with the proper consumption of this food you can develop a balanced diet that allows you to lose 5 kilos in two weeks. Of course, without the use of high-fat companions.

Research on pasta

An investigation carried out by specialists from St. Michael’s Hospital (Toronto, Canada) found that pasta, due to its low glycemic index (generates little sugar in the blood), can contribute to the reduction of body weight if accompanied by a balanced diet.

A total of 2448 people participated in the experiment, who were asked to consume pasta three times a week in substitution of other carbohydrates. The results indicated that each of them lost an average of 0.5 kg in 3 months.

For its part, the Mediterranean Neurological Institute (Neuromed) of Italy carried out a study in 2016 in which it determined that the consumption of pasta does not influence weight gain.

Pasta facts

Pasta can be fattening when accompanied by high-fat foods, such as oil-based sauces. According to many nutritionists, these ingredients give greater strength to the dish but do not accentuate its flavors, as do the vegetable fibers of the herbs and also the spices.

This food is also detrimental to the body mass index when eaten in excess and as a single dish.

For this reason, it is recommended to consume it at noon, so that the carbohydrates can be processed in the rest of it. We must include it in the diet at least once a week. Keep in mind that the appropriate amounts are:

• 80 g for children.
• 200 g for teenagers.
• 120 g for adults.

Finally, diabetic, obese and celiac patients should avoid the consumption of pasta because its high gluten content can harm their health.

A pasta-based diet

To consume pasta, and still achieve effective weight loss, it is necessary to follow the following recommendations:

• Cook it al dente, that is, do not let it soften completely but remove it at its lowest point of doneness. This will make the pasta harder so the person will have to chew it for longer, lengthening digestion and increasing the level of fullness.
• Accompany the pasta with nutrients and proteins that enrich your plate, they can be: tomatoes, zucchini, chicken, fish, lean meats, among others.
• Whenever you can, choose to consume whole grains that contain more fiber. Sometimes, you can also substitute it for vegetable noodles (for example, carrot, which when cut into thin strips can look like pasta).
• Keep in mind that fiber has been shown to generate a greater feeling of satiety.

Complement the consumption of pasta with a balanced diet full of fruits and minerals.

Now that we have revealed the myths created around pasta, we will give you some tips so that you can enjoy this food without feeling remorse. Try this recipe:

Vegetable pasticho

We are going to teach you how to prepare a pasta dish that you will love.

Ingredients

• 2 tablespoons of olive oil (30 ml).
• 2 tablespoons of flour (30 g).
• 3 tablespoons of water (45 ml).
• 2 cups of milk (400 ml).
• 3 tablespoons of cornstarch (45 g).
• 1 cup of spinach (30 g).
• 3 carrots
• 1 cup of mushrooms (60 g).
• 1 zucchini.
• 2 cups of tomato sauce (400 ml).
• 1 eggplant.
• 1 package of pre-cooked pasta sheets.
• Salt to taste).
• Grated cheese (to taste)

Preparation

• First, to prepare the bechamel sauce it is necessary to heat 2 tablespoons of oil with flour and water. Once boiling, you will add the milk, previously mixed with cornstarch, and you will stir until it thickens.
• After, wash the spinach and steam it to cook, then you can mix a part of it with the bechamel sauce to absorb the flavor.

• Wash the carrots, zucchini, eggplant, and mushrooms as well. Place them in a skillet with little oil and let them brown. Add salt to taste and mix it with the tomato sauce.
• Bring the pasta sheets to cook and begin to assemble the pasticho by placing a layer of bechamel sauce, a layer of pasta and a layer of vegetables.
• Repeat the process and, finally, cover the top of the pasticho with the bechamel sauce, add the grated cheese and cook in the oven at 170ºC for 20 minutes.

You can eat pasta even if you want to lose weight

Remember that to take advantage of its slimming properties, pasta must be part of a balanced diet. If in doubt, consult a professional. Do not forget either that to ensure a good state of body composition it will be necessary to practice physical activity on a regular basis.