Making pasta is fast, practical, tasty and affordable. But be careful about the consequences for your body… and your figure.
Good, easy to make and affordable: pasta is an essential everyday dish. But can we eat it every day without health risks? Won’t they become constipated in the long run?
What are the risks if I eat pasta every day?
Eat pasta every day is not dangerous to health but still has several negative consequences:
► a lack of diversity in the diet therefore micro-nutritional balance. If the pasta is carbohydrate sourcethey do not provide all the essential nutrients needed for a balanced diet if they are not combined with other types of food (vegetables, proteins, dairy products, etc.).
► bloating and abdominal pain : “Pasta, due to its richness in carbohydrates, increases the risk of digestive fermentations, therefore of the production of intestinal gas, and therefore of bloating,” explains naturopath Jérôme Poiraud. In addition, most pasta consumed is made from wheat, Gluten intake promotes digestive inflammation (such as IBD: chronic inflammatory bowel disease), dysbiosis (imbalance of the intestinal microbiota) and all these elements promote stomach pain and digestive disorders.
► constipation, especially when we consume white pasta, so without dietary fiber. “The fibers provided by the diet are essential for the proper functioning of intestinal transit. They balance the intestinal microbiota and promote the elimination of numerous waste products in the feces.”
Does pasta make you fat?
It depends on the overall nutritional balance and activity level of each person. “Not only do they make you gain weight, but like all grains and starchy foods, they do very rich in carbohydrates, they contribute greatly to raising blood sugar levelsblood sugar level“, continues Jérôme Poiraud.
Rising sugar levels stimulate the pancreas to secrete insulin, our storage hormone.
An increased sugar level stimulates insulin secretion by the pancreas, our storage hormone, to reduce excess sugar in the blood. “It is this mechanism, high sugar levels and high insulin secretion at the origin of storage in the form of fat in adipocytes, our fat cells, and therefore weight gain“.
► Daily: “Over there Cooking “al dente” where the pasta is not too soft is preferable, with also the use cold pasta making pasta salads, explains Jérôme Poiraud, naturopath. USAThese two types of preparations make it possible lower the glycemic index pasta usually high”.
► For the purpose of weight loss or maintaining a healthy weightreduce the proportion of starchy foods on the plate by replacing it with more vegetables.
How much pasta per day?
For adultsthere is usually a standard serving of dried pasta nearby 75-100 grams per person. “Once cooked, the pasta increases in volume, which corresponds to approx 150-200g, underlines Sophie Benabi. If you are very active or have high energy needs, you may need larger portions. Conversely, if you are less active or trying to lose weight, you may need smaller portions.”
Should you eat white, whole wheat or semi-whole wheat pasta?
“Certain health situations may require this reduce food residues in the intestines and therefore choose white pastaemphasizes Jérôme Poiraud. Mostly though semi-complete or complete paste is preferred because, by preserving the husk of the wheat grain, the bran, in whole or in part, we preserve a wealth of vitamins, minerals and fibers that contribute to the proper functioning of the body..
→ In Ayurvedait would be necessary to choose whole-weat pasta which generally have a lower glycemic index than white pasta (55 versus 70 or even more). Furthermore, the more complete the grain, the better the impact on the mind. Whole wheat pasta contains more fiber, could be more filling and have a less significant impact on blood sugar levels than refined pasta. This can help better control of appetite and weight and be more beneficial for transit.
→ Be careful with gluten-free pasta such as rice or corn pasta. “This type of paste is not very good for the health of the body. They are rich in carbohydrates (80%), poor in proteins and low in fiber. They are more energetic than classic pasta, but elsewhere the addition of additives (eggs, dairy powder, etc.) makes us want to eat more than classic pasta, which increases our calorie intake. Moreover, they often are low in vitamins and minerals especially if they come from refined flours (which is often the case).
→ Buckwheat and legume pasta However, they are a very interesting alternative: they contain 24 to 28% vegetable proteins, 11 to 31% fiber and 45 to 58% carbohydrates. They are rich in group B vitamins and micronutrients, and contain a high content of polyphenols (flavonoids) with good antioxidant properties. They have a smaller impact on blood sugar levels.
“To make them more digestible, it is used in Ayurveda we will not hesitate to add carminative and warming herbs which promote digestion and which ones will lighten the heaviness of the paste“, adds Sophie Benabi, micronutrition specialist and Ayurveda practitioner. For example :
► Cumin, fennel, ginger, garlic, fenugreek, turmeric or even pepper can be used in sauces.
► Fresh aromatics also like the coriander, mint, basil, thyme, parsley…
► Add fresh vegetables: “Green vegetables or vegetables with a low glycemic index (asparagus, eggplant, kale, mushrooms, tomatoes, broccoli, spinach, zucchini, peppers, etc.) are foods with light properties that cause less digestive effort.”
► Vegetable creams (rice, soy, coconut) with spices are also an interesting solution to compose a sauce for your pasta lighter than creams made from cow’s milk
► Avoid adding cheese which further burdens digestion and promotes the appearance of toxins. “We could possibly do that small amounts of feta or even Parmesan cheese or ricotta that are easier to digest“, specifies our expert.
► Do not eat them heavy proteins (beef, lamb, pork, cold cuts)
► Do not eat them vegetables with a high glycemic index (potatoes, parsnips, beets, corn, turnips, pumpkin, boiled carrots).
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