Eat pasta and lose weight
A new study published in the journal Nutrition and Diabetes concluded that pasta consumption, as part of the Mediterranean diet, is associated with better weight management. The study surveyed about 23,000 people and linked pasta consumption to lower body mass and waist circumference when eaten as part of the Mediterranean diet and even independently of overall diet. The research showed that individuals who consumed pasta on a regular basis did not gain weight and those who were overweight noticed some weight loss. This Italian cohort also ate their meals according to the Mediterranean diet plan, which usually use olive oil, tomatoes, garlic, onions and seasoned cheese.
Dr. Pounis, the paper’s lead author, stated: “Our data shows that enjoying pasta according to individuals’ needs contributes to a healthy body mass index, lower waist circumference and better waist-hip ratio.” The key words are “according to individuals’ needs” which means eating the right amounts based on body weight. There is no need to eliminate pasta from the diet, the message is that when consume in moderation and in accordance with all the elements of a healthy diet, pasta is good for your health and can help maintain or acquire a healthy weight.
Pasta is really not that much the reason in weight gains. Instead, is the huge portions size, cooking methods along with the ingredients added to the sauces used that leads to weight gain associated with eating pasta. If you are a pasta lover and are trying to lose weight don’t suffer depravation from it. Pasta by itself is very nutritious, contain no fat, cholesterol or sodium and has a low glycemic effect on your blood sugar levels. As a result it can make you feel full and satisfied for longer after eating which helps to avoid overeating. You may want to follow these simple advices in order to continue enjoying eating pasta. Choose whole grain pasta, if its gluten free, make sure is from brown rice and quinoa, aside of having little less calories whole grain pasta is higher in fiber and protein than regular ones. Cook pasta always al-dente; that way it take longer to digest, you feel full faster and for longer time and will release their carbohydrate (glucose) gradually to blood stream avoiding “blood sugar spikes”. Control portion size; one cup serving of pasta (without the sauce) is about 200 calories. Italian restaurants tend to offer generous mounds of pasta, consider taking half home or share the plate. Avoid creamy sauces; the butter, cheese and greasy meats added to the sauce can easily double the calories of the pasta dish. The sauce you choose can make the difference between a relatively healthy, weight loss-friendly pasta dish and calorie fattening entree. Instead, choose white wine or red sauce and add tons of vegetables to your pasta sauce. Use lean protein such as beans, chicken turkey instead of pork sausages or beef but, if you prefer beef, buy lean cuts. Don’t forget the cheese but limit the amount because it can quickly pack the dish with extra calories, sodium and fat. And lastly, eat your pasta dish with a salad, and lean meat or fish and avoid the bread!
The traditional view is that pasta should be avoid or even eliminate from your diet when you want to lose weight. New research is telling us there is no point in living a life without our beloved pasta. Everything in moderation is the key.