“Life is a combination of magic and pasta,” said the famous Italian filmmaker Federico Fellini. Do you always crave carbonara, bolognese or spaghetti with pesto, but wonder if it is worth it? It is good to eat pasta every dayIn this article you can resolve this common doubt.
Pasta encompasses a set of foods prepared with a dough whose basic ingredient is semolina, mixed with water, and salt can be added. The oldest noodles are Asian, almost 4 thousand years old. and made from a millet originating in China. as reported by the New York Times.
In Italy, the origin of pasta – which would later spread to the rest of the Western world – dates back to the ancient Etruscan civilization (9th century BC), which ground and pounded various cereals and grains mixed with water. Cicero himself declared himself a fan of the original lasagna.
Nowadays, most products sold as pasta are made from common wheat, and some contain egg. However, similar noodles can be made from other grains, such as rice, barley or buckwheat. There is also legume pasta, made from alternatives such as lentils or peas.
What nutrients does pasta provide?
Pasta is a good source of carbohydratesthe main macronutrient provided by this food. Whole wheat pasta is healthier than refined pastain the production process of which the wheat grain is stripped of its bran and germ, eliminating many of the nutrients.
According to the Spanish Federation of Nutrition, the most important protein in pasta is gluten, which gives it its typical elasticity. The average content is around 12%, although it is deficient in lysine, an essential amino acid.
Pasta also provides different vitamins such as biotin, folate, vitamin E (tocopherol), B vitamins (thiamine, riboflavin and pyridoxine) and minerals such as iron, calcium, copper, magnesium, manganese and potassium, It is also a food rich in enzymes and fiber (between 3 and 9 grams per 100 grams of pasta depending on whether it is whole wheat or not.
Furthermore, and as noted Healthline, Refined pasta is higher in calories and lower in fiber. This can result in a decreased feeling of satiety after eating it, compared to eating whole-grain pasta with high fiber content, which according to several studies reduces appetite, helping to regulate weight.
There are others Nutritional differences between regular and whole wheat pastaWhole-grain pasta is typically high in fiber, manganese, selenium, copper and phosphorus, while refined and enriched pasta tends to be higher in iron and B vitamins.
How many times a week should you eat pasta?
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Pasta is not a bad food per se, but it is a good source of carbohydrates: a cup of cooked spaghetti will provide you with between 37 and 43 grams, depending on whether it is refined or whole grain. Carbohydrates are your body’s fuel, especially important if you have a high level of physical activity.
In fact, many recent studies have highlighted the health risks of diets such as the keto diet or the paleo diet: in the long term, they are associated with chronic diseases, shorter life expectancy and a higher risk of cancer.
According toMedlinePlus, The average person should get 45 to 65% of their calories from carbohydrates every day. On nutrition facts labels, the daily value for total carbohydrates is 275 grams per day if you follow a 2,000-calorie diet. However, it is recommended that the majority of these carbohydrates be complex or whole grain.
Coming back to itself Is it good or bad to eat pasta every day?in general terms this should not be consumed daily: although the studies carried out differ from each other in some aspects, most agree that The ideal is to eat between 2 and 3 plates of pasta a week, in portions suitable for each person.
Is it good or bad to eat rice every day? Here’s what nutritionists say
If you overdo it, studies have shown that diets high in carbohydrates and foods with a high glycemic index may be associated with an increased risk of developing diabetes, metabolic syndrome and obesity.
You have to be careful about 2 things: the first is that It is not good to always eat refined pastasince simple carbohydrates are digested earlier, breaking down quickly into glucose and increasing blood sugar. Hunger returns sooner.
The second is what do you combine pasta with?: Many studies indicate that it is not the pasta itself that causes weight gain, but rather everything that is added to it, from processed meat to industrial sauces, cream or an excessive amount of cheese. Be careful with high-calorie dressings and cream.
It is best to add extra virgin olive oil, fresh herbs, a wide variety of seasonal vegetables or sources of protein and healthy fats such as avocado, nuts, soy, fish or poultry to the pasta.
In fact, a meta-analysis of 30 studies concluded, after analyzing the eating habits of 2,500 people, that Those who ate 3 plates of pasta a week did not tend to gain weightPasta itself is rich in fiber, contains very little fat and does not increase cholesterol.
Another note is that nutritionists emphasize that it is better introduce a wider variety of cereals and whole grains, such as oats, quinoa or brown rice.
The negative effects of eating refined pasta too often
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If you eat too much pasta, you could face negative consequences for your body. The first is that refined pasta increases the risk of developing diabetes, obesity and metabolic problems, especially if you combine it with other fatty and caloric foods.
Besides, If you eat pasta too many times a week you will miss out on key nutrientsand your diet will be less varied, according toEat This, Not That.
Other A possible consequence of eating a lot of pasta is a higher risk of developing heart problems.: a study published in the American Journal of Epidemiology highlights that diets high in carbohydrates, mainly those from refined grains, are associated with a increased risk of heart disease.
Another report published in Metabolism points out that If you eat too many refined carbohydrates, such as pasta, your blood pressure will rise.Hypertensive people should monitor their consumption of this food, as well as those who are of age to suffer from this problem, or who have risk factors.
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