THEPasta is one of the most loved foods by Italians and beyond. It is a central food in the Mediterranean dietwhich tantalizes the palate and is very practical and versatile to cook. A thousand recipes, a common thread: the unique flavor that conquers adults and children. On the occasion of World Pasta Day which is celebrated on October 25thlet’s find out with the Doctor Elisabetta Macorsininutritional biologist from Humanitas Medical Care – Humanitas Mater Domini Hospitalhow to bring it to the table without gaining weight.
Pasta: why it shouldn’t be eliminated
Pasta, like other cereals, is an essential source of slow-absorbed carbohydrates, essential for providing the energy our body needs on a daily basis. In general, in a healthy and correct diet, you shouldn’t eliminate pasta, you just need to keep an eye on the quantities and pay attention to the combinations. «Many think that pasta makes you fat. In fact, even those who follow a diet he must not eliminate it, just as he must not eliminate bread and riceamong main sources of energy for the body. The important thing is to observe some simple tips. The first is to hold the al dente cookingso that the glycemic index remains low. Even better if you choose pasta wholemeal, kamut or legumes. Plus it’s good always combine pasta with vegetablesin order to keep the glycemic index under control without sacrificing taste”, suggests Doctor Macorsini.
Which one to choose
There is not only semolina. On the market today There are numerous healthy alternatives to enjoy your own diet-proof pasta dish. «The protein one it is made with legume flour or wheat flour enriched with protein isolates, such as soy or peas. Egg white is sometimes added to these ingredients. It therefore has a low level of carbohydrates and a high intake of proteins. In this way, you can enjoy pasta by increasing your protein intake and reducing your carbohydrate intake. That’s why this typology is recommended when the goal is to lose weight.
Another great alternative is the wholemeal pasta. Thanks to the fiber content it has a lower glycemic indexnot only compared to common semolina pasta, but also compared to 00 wheat bread or refined rice. Be careful though, choosing these types of pasta is not enough to guarantee a waistline-proof dish. The difference is made by the seasoning”, warns the expert.
Pasta: watch out for the seasoning
«Industrial condiments are absolutely to be avoided. Tasty but rich sauces, such as pesto or amatriciana can represent thelump sumcertainly not the norm. For every day I recommend seasoning the pasta with a fresh tomato and vegetables, such as julienned carrots or courgettes. The perfect condiment, the prince of the Mediterranean diet, is extra virgin olive oil. This way the result will certainly be healthier. For the same reasons, When eating out, you need to be careful not only to the seasoning, but also to the portions. There is no universal rule: everyone has their own nutritional needs.
Much depends on age, health and lifestyle. At the same weight, an athlete, before training, will be able to treat himself to a larger plate of pasta than someone who leads a sedentary lifestyle. Generally speaking, an average portion is around 70-100 grams weighed raw”, concludes Doctor Macorsini.