How to make pasta even better?
Pasta is considered to be food that does not suit our figure. During the reduction it is very often recommended to give up pasta in the diet. Meanwhile, research shows that incorporating pasta into the diet not only does not make us not fat, but also can help us lose some weight.
Pasta has been called fattening probably because it is associated with other purified products such as wheat bread and sugar. In addition, it is a source of carbohydrates, which in recent years have been blamed for all obesity in the world.
In fact, pasta is usually eaten with fatty cream-based sauces, with large amounts of cheeses, often poured with oil or other fat. So the problem is how the add-ons seem and, of course, the quantity. As a rule, nobody eats a small handful of pasta for dinner.
It is worth knowing, however, that the pasta itself is neither bad nor fattening. What’s more, it has a relatively low glycemic index, no higher than other sources of “good” carbohydrates, such as oatmeal. It turns out that eating pasta up to three times a week does not cause obesity, and may even promote the loss of body fat. In today’s article, you’ll learn the methods to incorporate pasta into your diet.
Researchers have compared over 30 randomized, controlled trials that altogether call 2,500 people to replace other carbohydrates in the noodle diet three times a week for an average of 12 weeks. The meta analysis showed that the participants did not gain any weight. In fact, they even lost some weight.
What does it mean for you?
If after reading the above information you want to go to the kitchen and cook a large pot of pasta, wait!
Scientists have defined a portion of pasta as half a cup of cooked pasta that is much smaller than a serving serving you for dinner. What’s more, the pasta was not in the meta-test combined with cheese sauce and fatty meat. It seems, however, that pasta in reasonable quantities can be part of a healthy diet. And if you make a few changes to the way you prepare them, you can even increase the proposed portion to a cup of boiled pasta.
How to make pasta an even better choice?
Pasta is unique among carbohydrate sources because its starch molecules are “protected” by a network of gluten, which makes it difficult for the body to turn into glucose.
However, you can make it difficult for the body to digest the pasta by making some cooking modifications.
First of all, the longer you cook pasta, the easier it is to digest and the carbohydrates absorb faster. Therefore, always cook the pasta al dente or until it is still a bit hard.
After cooking, chill
You can also make the starch in the pasta refractory, harder to digest for the body. If you cook pasta and then chill it, you turn pasta into something that looks more like fiber than starch. You can later eat it cold or warm it again.
Add olive oil to the cooking pasta
There is one more thing you can do to make pasta even more carbohydrate-friendly, but it’s just a theory based on another study. Researchers in India have found that if you throw a teaspoon of coconut oil into rice during cooking, you’ll make some of the innate polysaccharides even more stubborn.
This ends with a decrease in the number of calories you receive. However, there is no reason to believe that the method will not work well with pasta because it contains the same polysaccharides. Just add a teaspoon of coconut oil or, perhaps more appropriate, olive oil to boiling water before adding the pasta.
The addition of olive oil to the boiling water will also make the pasta will not stick together.
To sum up: pasta can be found in a diet even targeted at reducing fat. Using these three modifications – a shorter cooking time (until it is al dente), cooking it and then eating it cold or heating it and throwing a teaspoon of oil into the water you use for cooking should allow you to enjoy the whole cup pasta three times a week and not gain weight.
Do not forget about the importance of extras with which you will eat pasta. Instead of fatty sauces and cheeses, put on vegetables, meat and small amounts of pesto, or hard cheeses such as parmesan cheese.Posted on: May 25, 2018