Surprise! Contrary to what many of us think, pasta doesn't make you fat. On the contrary, people who eat it regularly and in moderation tend to be "thinner" (and to feel fitter) than those who limit their consumption, obsessed with line.
To dispel the cliché "spaghetti equal fat" is a new study conducted at the Department of Epidemiology of the Irccs Neuromed in Pozzilli (Isernia). the presence of spaghetti and fusilli in the menu was associated with a lower body mass index: the number, the result of dividing the weight (expressed in kg) by the height (in meters) squared, which is used to evaluate the weight of each of us (normal between 18,5 and 24,5, too high above this figure).
PAY ATTENTION TO THE SAUCE
«This is news to celebrate», comments nutritionist , a great fan of pasta. “Why on earth should we give up a healthy and nutritious food? A normal portion of pasta, equal to 70-80 grams, seasoned with fresh tomato, basil and extra virgin olive oil does not exceed 400 calories ».
It can therefore also be included in slimming regimes (our Free Diet provides up to 2 portions a day, replaceable with the same amount of grains or bread). “If you care about your figure and your health try to respect a few simple rules»Warns our expert. "Don't overdo the salt: promotes the retention of liquids that weigh down the silhouette.
Always drain the pasta al dente: so your body will take longer to assimilate it and you will feel full for a long time. And then choose your toppings carefully. In general, avoid ready-made, long-life ones, which may contain additives. Focus on fresh and lightly processed ingredients: seasonal vegetables, legumes, lean meat or fish ragù.
Use raw fats (When possible). The healthiest is extra virgin olive oil, but don't demonize the XNUMX/XNUMX cup salted butter: you can use it every now and then, as long as it does not exceed 10 g". So you can enjoy the pleasure of a first course delicious without guilt.
EAT IT AS WELL AS LUNCH AND DINNER
Regarding the times in which to consume pasta, Dr. dispels another myth: «I dissociate myself from colleagues who forbid it at dinner. It is also great in the evening.
Indeed, if you suffer from insomnia it is ideal, because has a calming action (provided of course limit portions and avoid heavy sauces). ”But which type to choose? Look below and, if you have time, try one of ours recipes. They will give you an extra benefit.
GOOD & HEALTHY SPAGHETTI
They are the emblem of Mediterranean Diet: the best for your health and the environment
IF YOU ARE PERENNIAL ON A DIET - SPELLED FUSILLI WITH VEGETABLES
Ingredients for 1 persona: 70 g of spelled short pasta, 50 g of aubergine, 50 g of courgette, 50 g of carrot, 50 g of green beans, 1 chopped fresh aromatic herbs to taste, 1 tablespoon of extra virgin olive oil, coarse salt .
Preparation: peel the aubergine, peel the carrot, clean the courgette and green beans. Wash all the vegetables, then cut them into small pieces and steam them separately. Boil the pasta in plenty of boiling salted water. Drain it and pour it into a bowl. Season it with the mix of prepared vegetables, raw oil and the chopped aromatic herbs.
It's good for the line because: the spelled pasta it is low in calories (335 calories against the 353 of that of wheat). Furthermore the fibers of the vegetables slow down the absorption of fats and sugars, helping you to keep hunger pangs under control.
IF YOU ARE UNDER STRESS - BUCKWHEAT TROPHIES WITH PESTO
Ingredients for 1 person: 70 g of buckwheat pasta, 10 g of fresh basil leaves, 10 g of Parmesan or pecorino cheese, 10 g of pine nuts, 1 tablespoon of extra virgin olive oil, salt.
Preparation: clean the basil leaves. Then put them in the mixer with the grated cheese, pine nuts and a pinch of salt. Blend and, lastly, add the oil slowly. Transfer the dressing to a bowl. Meanwhile, boil the pasta in plenty of boiling salted water. Drain it, pour it into the dish with the prepared pesto, mix and serve.
Relax your mind because: the paste contains tryptophan, which the body uses to produce the Serotonin, our feel-good hormone. Pine nuts are rich in magnesium and the calcium cheese (both improve the functioning of the nervous system). While basil is a natural sedative.
IF YOU HAVE SLOW DIGESTION - CORN TAGLIATELLE WITH CHILI PEPPER
Ingredients for 1 person: 70 g of corn noodles, 1 pinch of chilli powder, 1 tablespoon of extra virgin olive oil, salt.
Preparation: put a saucepan with plenty of salted water on the stove. When it comes to a boil, add the pasta. Drain it not too al dente, pour it into a bowl and season it with raw oil and chilli.
It does not tire the stomach because: corn pasta, such as rice, does not contain gluten, it can therefore also be consumed by those who do not tolerate this substance. Furthermore, being less protein it engages the gastrointestinal system less, especially if you leave it on the stove for a couple of minutes longer than indicated on the package (the “prolonged” cooking makes it more assimilable). Finally, the action of the Chili pepper that, contrary to what you might think, stimulates digestion.
READ FIRST, THEN CHOOSE
> DURUM WHEAT It contains gluten, which many people don't tolerate. The best? The bronze drawn one. It has a rough surface that holds the sauce better.
> OF WHEAT SENATOR CAPPELLI It is prepared with a very old variety of wheat (and valuable). It keeps cooking very well.
> INTEGRAL Provides up to 5 times more fiber than white body (6-11 g versus 2). And it's also richer in antioxidants and essential fatty acids. It is nutritious and keeps you full for a long time.
>AT MAIS It owes its typical color to the presence of betacarotene. Tasty and suitable for everyone, it is quickly absorbed.
> OF RICE Like that of corn it is also good for celiac sufferers. But it is less good and difficult to cook al dente.
> BUCKWHEAT Gluten free, it has many vitamins and minerals. And an anti-stress action.
Because pasta doesn't make you fat
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