Pasta is often viewed as a meal that is not suitable for those who want to lose weight, as it contains a high percentage of carbohydrates. However, what many do not realize is that not all of these carbohydrates are harmful.
According to the website “Mayo Clinic“The diet must include the appropriate amount of carbohydrates, because they have many health benefits.
Erin Morse, chief clinical nutritionist at UCLA Health Center, told the newspaper:Washington Post“Pasta does not deserve its status as a fattening food,” the American newspaper said.
The human body needs carbohydrates to function well. The Dietary Guidelines for Americans recommend that carbohydrates constitute between 45 to 65 percent of total daily calorie consumption.
Accordingly, if you get 2,000 calories a day, they should include 900 to 1,300 calories from carbohydrates. This means that you must get between 225 to 325 grams of carbohydrates daily.
In a study published in 2018 in the journal “Lancet”, researchers predicted that a 50-year-old person who gets half of his calories from carbohydrates will live 4 years longer than someone who follows a low-carbohydrate diet (less than 30 percent of calories).
Regular pasta is made from refined flour, which is stripped of its fiber-rich outer layers. But the flour (called semolina) comes from durum wheat, which has a higher percentage of protein than other varieties.
Dolores Woods, a nutritionist at the UT Health Center at the Houston College of Public Health, said, “Many types of pasta available on the market are also rich in iron and B vitamins.”
A cup of cooked pasta provides up to 8 grams of protein and 2.5 grams of fiber, in addition to 26 percent of the daily value for folic acid and 10 percent iron, all for only 220 calories, according to the Washington Post.
Pasta contains some important differences from other refined carbohydrates. The starches and proteins in durum wheat are linked to each other, so it takes the body longer to digest them.
Mengxi Dun, a postdoctoral researcher at the Harvard T.H. Chan School of Public Health in Boston, said in an interview with the same American newspaper: “Pasta can help you feel fuller more than white rice or white bread.”
“Pasta can be part of a healthy diet and is better for you than French fries and white bread, so replacing it can benefit your health,” Morse said.
2024-02-07 06:59:25
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