PASTA is often demonized in weight loss plans, from keto to paleo.
As a high-carbohydrate food, it has a bad rap as too much is likely to lead to weight gain.
Pasta is a favorite with many – and you don’t have to miss itCredit: Alamy
But like any food, it’s fine in moderate amounts and as part of a healthy diet.
Australia-based nutritionist Susie Burrell explained why pasta is viewed as a food “linked to weight gain” while in Italy it is eaten on a daily basis.
For her blog she writes: “In its basic form, pasta is relatively uncomplicated from a nutritional point of view. It’s mostly made up of carbohydrates and some protein that comes from its wheat base.
“Despite its relative simplicity, pasta has a bad rap for a number of reasons – its high carbohydrate content means it’s a high energy food.
“Perhaps the most important problem with pasta, especially in western countries, is the enormous portion sizes.
“In contrast to the starter portions, which in Italy are served with simple tomato or olive oil sauces, we usually serve jumbo pasta plates together with rich, heavy sauces.
“As you can see, the problem isn’t the pasta. It’s the way we eat it.”
Susie explained that the problem isn’t the pasta, it’s the way we eat it, with huge portions and heavy sauces.
Therefore, these trips and tricks will help you lose weight WITHOUT completely banning pasta:
1. Whole wheat pasta
Susie said, “A serving of whole wheat pasta has slightly less carbohydrates than regular pasta along with a massive 16 grams of fiber per serving compared to almost no fiber in regular wheat pasta.
“That means whole grains are likely to be much more filling, which means you will likely eat a lot less of them if you can tolerate it.”
Fiber is an essential part of the diet, but most Britons just don’t eat enough.
It can help with weight loss, so opting for high fiber foods is a win.
2. Press pasta
“Pulse pasta is made from a number of different legumes such as chickpeas, lentils, and peas, and contains more fiber than regular pasta and, as such, slightly less carbohydrates,” said Susie.
“It’s likely more filling than regular pasta if you can tolerate it, as a number of people have trouble digesting the fiber found in legumes.”
3. Low carb pasta
If you’ve made a decision to watch your carbohydrate intake, there are a few strains that claim to have fewer carbohydrates but more protein.
It’s not the pasta that is the problem. This is how we eat it
Susie BurrellPhoto credit: Instagram
Protein, usually found in meat, eggs, and legumes, is great for weight loss because it keeps you full longer than carbohydrates and fats and helps muscles recover after a workout.
Susie said, “Unlike regular pasta, these types of pasta tend to be a lot heavier, which means you don’t need that much to feel satisfied.”
4th Spiraled vegetables
Far from the real thing, some pasta substitutes use vegetable ribbons instead.
Susie said, “In the past few years, you may also have noticed a shift towards low-carb alternatives to pasta, including spiral vegetables like zucchini [courgette] and pumpkin now available in large supermarkets and konjac spaghetti. “
“Courgetti”, butternut squash noodles and “calurice” – as a substitute for rice – are often found ready-made in supermarkets.
They offer another way of including vegetables and their vitamins and minerals in the diet.
However, because they contain far fewer calories and carbohydrates than the real ones, you can get hungry soon after.
5. Real pasta, but portioned
If all of the above options destroy the soul, then you can still eat standard white pasta.
Susie said, “There is no such thing as a food that makes you fat” but “it depends on how you eat it”.
She said people in western countries have “enormous serving sizes,” adding, “A serving of cooked pasta is just one cup (think the appetizer size), not the 3-4 cups we are often served.
“In fact, a couple of cups of cooked pasta contains almost all of the carbohydrates a sedentary person needs for an entire day.
“So while this makes pasta a fabulous source of fuel for elite athletes, for the rest of us it becomes a food that we can easily over-consume.
“As with any other food, consuming it once or twice a week is not a problem, especially if you are active.”
You can keep eating your favorite pasta, but in smaller portion sizes. Try a plate of half pasta, half vegetables, or salad.
6. Change the sauce or meat
If it’s the pasta that you can’t get rid of, try changing the meat or pasta sauce you added to save calories.
Heavy creams, fatty meats like beef, canned sauces, and cheese can be the problem.
Susie said, “Ideally, we’ll have to skip the heavy sauces in favor of lighter options like seafood and vegetables with a little olive oil.
“In most cases, our favorite pasta is frothed in high-calorie, high-fat sauces like carbonara, boscaiola and pesto, which can contain up to 60-80 g of fat in a single serving. It’s the mixture of carbohydrates and fat that pasta associates with it Weight gain. “
Try to make the sauce yourself by cooking and mixing vegetables in chopped tomatoes with lots of herbs.