friend or foe when it comes to eating healthy?

It is common to hear many people talking about how pasta should be abolished when entering a healthy eating regimen, in order to achieve the long-awaited ideal weight, which varies according to the build, genetics and age of each person. Nevertheless, This food is not an enemy when it comes to eating well and there are several reasons that support it to continue to make palates fall in love without affecting the health of those who enjoy it.

First of all, it must be clarified that there are as many types of pasta as there are stars in the sky and this is an important point when it comes to eating this food consciously, because this in itself can contribute a lot to the nutritional table that is needed. when it comes to losing weight or maintaining a healthy figure.

Homemade fettucine pasta with bolognese sauce
Homemade fettuccini with Bolognese sauce. – Photo: Getty Images

The healthiest pastas are those made from whole wheat flour as the main ingredient, unlike those made from refined flour with added branwhich are high in refined sugars, with a lower amount of fiber, minerals and vitamins”, he expresses for Vogue Spain Laura Parada, nutritionist at Slow Life House.

So, in accordance with the objective that one has through food, the appropriate pasta must be chosen to complement the diet, making it clear that removing this type of carbohydrate is not an option, since in itself there can be around 38 grams of carbohydrates, 7.7 of protein and 0.6 of fat in a cup of pasta, thus we began to remove the stigma from this ingredient that only “fattens you”.

Among the options available to choose a good pasta are: brown rice, legume, buckwheat, whole spelt, quinoa or konjac pasta, as indicated by the Spanish media.

Sales and consumption of pasta grows in Colombia
Sales and consumption of pasta grows in Colombia – Photo: carula

“A good natural pasta, cooked al dente, with a simple vegetable, a light sauce or good oil, is more than enough”affirms the psychonutritionist Itziar Digón in the Spanish environment, arguing that one of the sins of pasta is that it is accompanied by a lot of ingredients that increase its load in fats and others, which does make it complement a not so healthy dish, that is why it is good to know how to combine it so that in the end it is more on the healthy side.

Vegetables are an ingredient that is rarely added to pasta, since there is a conception that only protein and sauces are allowed when eating the happy “Italian” ingredient. Both vegetables and vegetables also add a good degree of nutritional fat to accompany pasta and in case you need a sauce, vegan ones are a good option to reduce any type of excess, since these are prepared, for the most part, with ingredients fresh, high in alternate proteins and very healthy such as nuts, yogurts and vegetable oils.

Now, the portions are also key when it comes to eating, because in the end it is not how bad or good the food is on the plate, it is how much is consumed and with the pasta it is strictly fulfilled. Although there is no exact formula for how much should be served, since each organism is different, Dr. Paula Rosso affirms that 100 grams of pasta per portion would provide “a maximum of 75 grams of carbohydrates that provides about 300 caloriesan important amount but not excessive, since it represents approximately 15% of the needs of a person who develops a normal activity with some physical exercise”.

Pasta itself contains both carbohydrates, proteins and fats. – Photo: Getty Images/iStockphoto

The idea is to avoid accompanying pasta with preparations with a lot of butter, tomato sauces or other ultra-processed ingredients with high levels of refined sugars and additives, and the important thing is to let creativity fly when cooking, because everyone, with healthy elements, you can prepare a delicacy worthy of gods.

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