Pasta has been a key ingredient in Italian cooking for centuries, and its popularity around the world is no surprise. Not only is pasta delicious and easy to prepare, but it’s also an incredibly healthy food choice, rich in complex carbohydrates and vitamins. From wholegrain pasta to vegetarian noodles, there are endless ways to incorporate pasta into your diet without sacrificing nutrition or flavor. If you’re looking for delicious options that are also healthy, read on to discover the best pasta for optimal health!
Why is it forbidden to eat pasta every day?
Eating pasta every day is not only detrimental to your health because of its high carbohydrate content, but also because of the effect it has on blood sugar. Consuming foods with a high glycemic index like pasta can cause your glucose levels to rise sharply. This spike in glucose causes the body to produce too much insulin, which is responsible for storing nutrients and energy in your cells. When you eat poorly, for example by eating pasta every day, it leads to excessive production of insulin, which leads to what is called reactive hypoglycemia.
Reactive hypoglycemia occurs when there is a sudden drop in blood sugar after eating sugary or carbohydrate-rich foods like pasta. The most common symptoms are the urge to snack on sweets due to the body’s need for energy, fatigue, confusion and irritability. It’s important to be careful not to overeat high glycemic foods like pasta and instead opt for more complex carbohydrate sources like whole grains, which can help keep blood sugar levels stable and prevent reactive hypoglycemia. .
Eat healthy: You can still incorporate pasta into your diet by following these tips.
Opt for these four types of pasta.
Wholemeal pasta:
They are a healthier alternative to white pasta because they contain more fiber, vitamins and minerals than the latter. Whole grain pasta is made with whole grain flour, which means the whole grain is used for preparation. This type of pasta contains many essential nutrients such as B vitamins, magnesium, phosphorus and iron. Plus, their higher fiber content helps you feel full longer and can help regulate blood sugar levels.
Pulse-based pasta:
They are also an excellent nutritious substitute for traditional white pasta. They are often made from lentils or chickpeas and are an excellent source of vegetable protein and dietary fibre. Pulse-based pasta is lower in carbs than traditional white pasta and has a lower glycemic index, which can help stabilize blood sugar. They are also rich in essential vitamins and minerals, including folate, iron and zinc.
Rice noodles:
They are usually made from brown or white rice flour (or a combination of the two), which makes them gluten-free and suitable for celiacs. Rice noodles often contain fewer calories than whole grain pasta, but they are still rich in essential vitamins and minerals, particularly B vitamins, manganese, phosphorus and copper.
Buckwheat noodles (soba):
They offer another nutritious option for those looking to replace white pasta. Buckwheat has been linked to several health benefits, including better heart health due to its high levels of antioxidants, as well as better digestion, as buckwheat contains soluble fiber that can feed beneficial bacteria in the gut. . Soba noodles also contain several essential vitamins such as vitamin K, folate, and thiamin, as well as minerals like manganese, potassium, and phosphorus, all of which are essential for the body to function properly.
Watch your portions.
We all know that eating large amounts can lead to weight gain, but with pasta, there are even more reasons why moderation is important. Highly processed pasta contains high amounts of carbohydrates, sodium and saturated fat, which can increase the risk of heart problems and diabetes. To ensure optimal health and nutritional benefits, adults are recommended to consume no more than two to three servings (100g of cooked pasta) per day as part of their daily diet. This allows you to vary your food choices while respecting the recommended daily value.
Prefer tomato-based sauces to cream-based sauces.
If you choose to have dinner tonight and are torn between a tomato-based pasta sauce and a cream-based sauce, there are several reasons why you should opt for the former. Not only is it healthier, but it’s also tastier. Tomato-based sauces have a rich flavor from cooking tomatoes with added spices, herbs, and vegetables that can add depth to traditional Italian dishes like lasagna or non-traditional dishes like spaghetti tacos. And with so many tomato sauce recipes available on the internet, you can easily find a delicious and complex recipe to make using ingredients that may already be in your pantry!
Look for canned sauces that are reduced in sodium or make your own sauce.
Eating pasta is a great way to enjoy a delicious and filling meal. However, many canned sauces are loaded with sodium, which can be excessive and unhealthy. Instead of buying canned sauces that contain high amounts of sodium, you should choose a low-sodium version or, better yet, make your own sauce from scratch. Making your own sauce is not only healthier because it lets you control the amount of salt and other ingredients, but it also lets you add more flavors you like, like garlic and herbs. Plus, it’s often cheaper when made at home. So if you want a tasty and nutritious meal, grab some whole wheat pasta and create your own homemade sauce!
Make sure your meal includes a source of lean protein.
By adding lean protein to your pasta, you’re supplying your body with amino acids that can help maintain muscle mass, promote healthy skin and hair growth, and even help control blood sugar. Additionally, protein helps us stay full longer, allowing us to make healthier choices throughout the day. They may also contribute to better sleep, which improves overall mood and energy levels. Overall, adding lean protein, like chicken or shrimp, to your pasta is a great way to get powerful health benefits while enjoying a delicious meal.
