Oh pasta! If there is one popular dish that everyone eats, this is it. On average, we eat 9 kg per person per year. Students, children, people in a hurry, the best gourmets, vegans, vegetarians, lovers of meat, fish and vegetables: they unite everyone! Except… people who want to lose weight.
But does pasta really get fat? Nutritionists cannot answer this question unequivocally yes or no. Because it’s harder than it looks. We will explain to you in detail.
calories100g cooked pasta (= 30g raw) contains an average of 125 calories. We usually consume between 200 and 250 g. It doesn’t matter in the context of the day. The problem is the accompaniment, which can significantly increase the calorie content of the dish, explains Dr. Laurent Chevalier, a dietitian! Cream, cheese, sauce – these are calorie bombs if you do not follow the dosage.
They are best eaten with homemade tomato sauce and a drizzle of olive oil.
From the nutrient side“White pasta has a high glycemic index, which is around 60. This means that” they quickly increase blood sugar levels, i.e. glycemia. The pancreas produces insulin to deliver glucose from the blood to the muscles. However, jumps and drops in blood sugar levels create “pumps”, irrational eating behavior (addictions, etc.) and, ultimately, various pathologies (obesity, diabetes, etc.), explains Dr. Chevalier. They are best cooked simply al dente, which lowers the glycemic index.
Therefore, we will choose them full or semi-full, because the glycemic index of this type of pasta is much lower, the risk of an insulin spike is much less. And they’re more satiating because they’re made from whole grain flour, have three times the fiber, and are even more satiating.
lateral support. Here, too, there are tips on how to enjoy pasta without remorse: we accompany it with boiled vegetables such as half ratatouille. We associate green lettuce by eating pasta and salads, we increase the amount of fiber, and green lettuce fibers lower the glycemic index of pasta; they can also be eaten in salads, cold, the glycemic index of pasta drops!
Adviсe. Even if you’re on a diet, you can eat pasta (max 200g of cooked food) which gives you a feeling of fullness, perfect for a “hold”. But we consume it moderately, for example, once a week.
And, above all, we enjoy the dish by eating it slowly. It’s not about the quantity, it’s about the pleasure you get from it…