A popular diet technique is to create a blacklist offood. The abandonment ofcarbohydratesOr canned foods are common, which may mean avoiding staples like pasta
But should we really banish pasta to improve our diet?
This is what we call the reductionist approach to nutrition food Based on just one of its main components. It’s not just pasta carbohydrates.
One cup (about 145 grams or 5.1 ounces) of cooked pasta contains about 38 grams of protein.carbohydrates And 7.7 grams of protein and 0.6 grams of fat. Plus there’s all the water that cooking absorbs and so much more vitamins and minerals.
You probably know that there are recommendations for the amount energy (kilojoules or calories calories) that we should eat during the day. These recommendations are based on height, gender and physical activity.
But you might not realize that there are also recommendations on macronutrient profiles – or protein types.food – who provides you with these energy.
Bold andcarbohydrates Proteins are macronutrients. Macronutrients are broken down in the body to produce energy for our bodies.
Acceptable macronutrient distribution ranges describe the ratio or percentage of macronutrients that should provide these energy. These ranges are set by experts based on health outcomes and healthy eating patterns.
The ratios are also designed to ensure that we are getting enough vitamins and accompanying minerals energy in the foods we usually eat. And we have to get 45-65% of our energy from Lcarbohydrates10-30% protein, 20-35% fat.
Macronutrient ratios mean it can be healthy to eat up to 1.2 to 6.5 times more protein.carbohydrates per day more than protein – since each gram of protein contains the same amount energy grams ofcarbohydrates. And the report ofcarbohydrates Protein in pasta is 38g to 7.7g, or about a five to one (5:1) ratio, within the acceptable distribution range for macronutrients.
And pasta contains enough protein to balancecarbohydrates. And it’s not just because of the eggs in the pasta. Wheat is another source of protein, accounting for around 20% of the protein consumed worldwide.
And if you’re worried about levels calories Heat and weight gain, it’s not that simple either.
As part of a healthy diet, it has been proven beyond belief that people lose more weight when they regularly include pasta in their diet. A systematic review of 10 different studies found that pasta was better at balancing blood sugar after a meal than bread or potatoes.
Instead of giving up pasta, consider reducing portion sizes or switching to whole-grain pasta, which is higher in fiber, has gut health benefits, and can help you feel full longer.
Gluten-free pasta contains slightly less protein than macaroni Wheat. So, while it’s healthier for people with gluten intolerance, there aren’t any greater health benefits to switching to gluten-free pasta for most of us.
Pasta is usually not eaten on its own. Therefore, while some warn of the dangers of hyperglycemia when consuming “Lcarbohydrates bare” (i.e.carbohydrates Only without other foods), pasta is not dangerous.
When pasta is the base of a meal, it can be a way to help people eat more vegetables in smooth or chunky vegetable sauces. And for kids (or fussy adults), pasta sauce can be a great place to hide pureed or shredded vegetables.
Not eating pasta alone is also important for protein stores. Plant foods are generally not complete proteins, which means we have to eat combinations of them to get all the different types of amino acids (the building blocks of protein) we need to survive.
But pasta, although we often focus on thecarbohydrates AndenergyHowever, it has good nutritional value. And like most foods, they’re not just macronutrients, they also contain micronutrients.
And a cup of cooked pasta contains about a quarter of our recommended daily intake. vitamins B1 and B9, half the recommended amount of selenium and 10% of our iron needs.
When pasta is cooked and cooled, some noodles turncarbohydrates to resistant starch. This starch gets its name from its resistance to digestion, so it provides less energy and is better for blood sugar.
So your leftover pasta, even if you reheat it, is less in the oven calories thermal from the previous night.
We talk a lot about reducing the consumption of Lcarbohydrates To lose weight, but remember thatcarbohydrates It comes in different forms and in different foods. Some, like pasta, have other benefits. Others, like cakes and pastries, add very little.
And when we talk about reducing the consumption of thcarbohydrates Refined, think first of desserts eaten alone, before cutting the lcarbohydrates A staple that is often served with vegetables – arguably the healthiest staple food group!
The report was prepared by Emma Beckett, Senior Lecturer (Food Science and Human Nutrition), School of Environmental and Life Sciences, University of Newcastle.
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