Is Pasta Healthy For Weight Loss

2

Is pasta good for weight loss or will it sabotage your efforts? Is it a healthy food or should you steer clear of it? These are the questions I’m going to be answering in this newsletter.

How to Include Pasta In Your Diet

Pasta may offer health benefits, but because it’s a carbohydrate, you want to be mindful of not consuming it in excess of what your body needs. In the recent study, the researchers found that three servings of pasta per week-in the appropriate portions and serving sizes-was the “sweet spot” for reaping the health benefits.

All foods fit in moderation.

Experts also point out that how you prepare and serve your pasta can also affect its nutritional value and role in your diet.


Nutritious Additions

“Serving pasta paired with nutrient-rich ingredients like veggies, legumes, and extra virgin olive oil is a great way to enjoy a portion of delicious and satisfying pasta that we know and love.” Anna Rosales, RD, registered dietitian and Director of Nutrition & Science Communications, Barilla Group tells Verywell.

Rosales suggests using Barilla Recipe Builders-a resource that helps people create tasty and nutritious pasta dishes with an emphasis on identifying proper portions and adding vegetables, legumes, and healthy oils.

“As with all things, balance is important and I always suggest that grains take up a quarter of your plate, with produce occupying half of your food volume and lean protein or beans rounding out the last quarter,” Lauren Harris-Pincus, MS, RDN, founder of NutritionStarringYOU.com and author of The Protein-Packed Breakfast Club, tells Verywell. “For an extra nutritional boost and lower rise in blood sugar, try whole wheat or bean-based pasta.”


Know Your Portions

Before you start cooking, it’s important to know the serving sizes for the type of pasta that you’re preparing. That way, you’ll be able to get the right portion.

To begin, know that one serving of pasta is 2 ounces. What that looks like will depend on the shape and size of the pasta that you’re using.

Balance Is Key

If you enjoy pasta, research suggests that it can be a healthful part of a balanced and satisfying diet. Like any aspect of your diet, knowing how to make the most of pasta’s benefits while avoiding the potential drawbacks is key.

“All foods fit in moderation,” says Harris-Pincus. “And surrounding something like pasta with lots of produce and moderate amounts of lean protein is a healthy and enjoyable way to approach healthy eating.”

Is pasta bad for your heart?

Rice, bread, pasta, and snacks made from white flour are missing their healthy fiber, vitamins, and minerals. Refined grains quickly convert to sugar, which your body stores as fat. A diet high in refined grains can cause belly fat, which studies link to heart disease and type 2 diabetes.


Which type of pasta is best for weight loss?

If you’re trying to lose weight but craving pasta, stick to whole-wheat versions, or try new bean- and legume-based noodles that offer more protein and fiber. Zoodles and other vegetable ® pastas ¯ offer a low-cal alternative, but you’ll want to eat them with more protein on the side.


Is pasta less fattening than potatoes?

Potatoes rank high on the glycemic index-higher than pasta-which means their carbs get into the bloodstream fast.


Is two slices of bread a day bad?

“You can eat bread daily, especially if you limit yourself to no more than 2-3 ounces per meal [i.e., around two regular-sized slices],” Hunnes says. “What matters more, though, is the type of bread that is being consumed. White bread does nothing for a healthy body, and so I would not recommend that daily.


Is there a carb free pasta?

Shirataki noodles are long, white noodles also known as konjac or miracle noodles. They’re a popular, low-carb alternative to pasta because they’re very filling yet have few calories. They’re made from a type of fiber known as glucomannan, which comes from the konjac plant.


Why is bread and pasta bad for you?

While bread, pasta and sugar are hard-to-resist sources of calories without much in the way of nutrition, other carbohydrate-heavy foods – whole grains, legumes and fruit – are nutrient-rich. Carbohydrates can play a healthful role in your diet or they can be your undoing, depending on which, and how many, you eat.

Pasta: Healthy for You, Healthy for the Environment

As the summer months draw near, we have seen more stories about dieting and weight loss to prepare for summer vacations and days at the pool or beach. While tips about healthy eating, good nutrition and exercise are helpful, too often carbohydrates – specifically breads and pastas – fall victim to unhealthy claims, such as: “Carbs make you fat.” The truth is carbohydrates are actually a key nutrient and an important component of a healthy diet.

According to the International Pasta Organization website, there is broad worldwide consensus among high-level nutrition scientists and related experts concerning healthful ratio ranges among the major macronutrients: carbohydrates at 45-60% of calories; fat at 25-30% of calories; and proteins at 15-20% of calories. In other words, carbohydrates should make up the majority of daily calories consumed.

To promote the truth about carbohydrates and combat the rise of misinformed claims, the International Pasta Organization launched a new communication initiative to promote the many benefits of pasta. “The Truth About Pasta” initiative aims to connect consumers with fact-based information and healthy pasta meal recipes.

In addition to being a healthy choice for consumers, pasta is also one of the more environmentally friendly and sustainable food products. It is one of the least intensive foods to produce, and has a small carbon footprint from farm to table as compared to other foods. Research published in Ecosystems found that grains, like the wheat used to make pasta, use only 0.51 liters of water to produce 1 calorie of food.

Best Pasta for Weight Loss

If you love to eat pasta but are trying to lose weight, don’t worry! You can consume spaghetti and more if you opt for a healthier noodle. Traditional ones are packed with calories and carbohydrates that leave you feeling sluggish. Luckily, you can make (or purchase) your own variations without sacrificing texture or taste that are not only are they low in fat but are nutritious.


Quinoa Pasta

Even though quinoa is technically a seed, it is often used as a grain-like food. You can ground the seed into flour for pasta, which contains more protein than traditional flour. Quinoa is also rich in iron and magnesium; not to mention, it is gluten-free. The European Journal of Nutrition published research that links quinoa pasta to lower triglyceride and blood sugar levels compared to other gluten-free kinds of pasta. Keep in mind that you should always check the label; the pasta should contain only quinoa rather than rice or corn substitute with little quinoa.

Buckwheat Pasta

Have you ever tried the Japanese pasta known as soba noodles? They are served cold and have an extremely low calorie and carb count when compared to other pasta. The key to the healthy nutrition lies in the noodle: its buckwheat. Like different variations on this list, double check that it is 100 percent buckwheat otherwise you will be consuming processed flours. Although it is wheat, these noodles are also free of gluten.

Sprouted-Grain Pasta

Have you ever tried sprouted-grain pasta? This type of noodle contains grain that has been germinated, split, and sprouted a green shoot. Although no two brands of sprouted-grain pasta are the same, they all have a higher amount of protein, fiber, and B vitamins compared to non-sprouted options. It also has fewer carbohydrates, which is ideal for weight loss. The Journal of Nutrition and Metabolism published a study that connected lowering blood sugar to sprouted grains when compared to white or whole grains.

Black Bean Pasta

Not only is this creative pasta alternative low in calories, but it is also packed with fiber and protein. In fact, two ounces of Explore Asian Black Bean Low Carb Pasta has a whopping 25 grams of protein and twelve grams of fiber. Do not let the unique color fool you; black bean pasta is very healthy and tasty.

Shirataki Pasta

This interesting take on pasta contains konjac and chickpea flour. If you want to eat pasta and lose weight, shirataki is low in carbohydrates and calories. The noodles themselves are rather bland, so they will absorb the flavors of whatever you serve with them. Therefore, whatever seasonings or sauces you choose for the pasta can make your dish equally filling and healthy.

Whole Wheat Pasta

Any whole wheat variation is more robust than the sugary alternative. With that being said, your pasta has the potential to become a rich source of fiber and protein. Whole wheat gets its name because the healthy part of the grain is left whole rather than being stripped off during the milling process. Whole grains are linked to reducing the risk of obesity, heart disease, some types of cancer, and Type 2 diabetes according to research published in The Journal of Nutrition. However, it is important to note that whole wheat does contain gluten. If you do not have celiac disease or sensitivity to gluten, you should try to find products that are 100 percent whole wheat opposed to just made with whole wheat.

Eating Pasta Could Help With Weight Loss

Pasta help weight loss

A new study has found that eating pasta as part of a healthy diet could actually help with weight loss.

The new findings go against the well-publicised theory that pasta, as a carbohydrate, should be avoided if you are trying to lose weight.


High GI

Reducing intake of carbohydrates has long been held up as an effective way to lose weight. This means avoiding foods such as sugar, white bread, potatoes and rice due to their high glycaemic index (GI), which means that they release a large amount of sugar into the blood.

Pasta is a carbohydrate and so has been included in the list of foods to be avoided when on low-carb diets.


Compared diets

Researchers from Canada looked at trials that had previously been conducted that involved comparing pasta alone, or a low-GI diet that included pasta, to a high GI diet. The diets compared had to involve the same amount of calories.

They analysed the results in terms of weight loss of participants, change in body mass index (BMI) and waist measurement, and reduction in body fat. There was a total of 2,488 participants in the trials looked at.

Participants in the trials ate around three servings of pasta a week, while keeping to a low-GI diet. A serving equates to half a cup of uncooked pasta.
Weight loss

The research found that those people who were on a low-GI diet that included pasta lost 0.63kg more than those on the higher-GI diet, and also reduced their BMI by more.

The researchers said that: “when pasta is consumed in the context of low-GI dietary patterns, there is no weight gain but rather marginally clinically significant weight loss.”

There was no difference between diets when it came to changes in body fat levels and waist measurement.

Does pasta help achieve weight loss?

When we think of maintaining a healthy weight, we ask ourselves: “why do some diets work and some don’t?” The truth is that some diets are really useless and don’t help at all, and sometimes our bodies react differently to certain foods.

Although there is no easy way to lose weight, there is plenty of advice and recommendations you could follow to achieve your long-term goal. The most important of that advice is to eat the right foods for weight loss.

A common misconception is that pasta is the enemy of weight loss, however, studies have shown that pasta does not hinder your journey towards your desired weight, if consumed properly in certain quantities within light, healthy dishes.

Therefore, we have prepared for you a list of recipes with serving recommendations so you could enjoy eating pasta throughout your weight loss journey without guilt.

First, it is important to choose the right quality of pasta. There are many different types: some contain eggs and are high in calories, and these should be avoided on a diet. Some are high in proteins and are recommended on a diet. Keep an eye out for the ingredients in your pasta.

Perfetto Pasta, with its many shapes and types, is a great option, as it is made with whole-wheat and rich in satiating fibers. It also cooks wonderfully and yields delicious dishes if prepared according to the instructions on the package.

It is also crucial to mind the recipe for the pasta dishes you’ll be making. Adding Bolognese sauce increases the caloric intake from 180 Kcals for the pasta alone to 420 Kcals for the finished dish, while Carbonara takes it up to 535 Kcals. Therefore, focusing on light and healthy recipes is key.

Try to limit your intake of pasta, after all, over-eating any kind of food will lead to weight gain, therefore balance is crucial. A half of a cup of pasta on a daily basis over 2 weeks is a good start. Try to take your time to chew and have a sip of water in between mouthfuls; it will help you feel full with smaller amounts of food, and prevent constipation.

Leave a Reply

Your email address will not be published.

Like
Close
TheSuperHealthyFood © Copyright 2022. All rights reserved.
Close