Have you ever wondered if pasta is really as unhealthy as it is often made out to be? Is there a way to eat pasta without gaining weight?
Pasta they are one of the most popular dishes around the world. Their variety and simple preparation make them a must ideal dish for anyone who wants something quick and tasty lunch or dinner.
However, pasta is often accused of being unhealthy and causing weight gain. The truth is, yes pasta in itself is not unhealthy, but the way you eat them.
The key to eating pasta without gaining weight is choosing the right type of pasta and portion control.
What kind of pasta do they not grow?
Pasta in itself is not to blame for weight gain. In fact, pasta is low in calories and rich in complex carbohydrates that provide the body with energy.
Different types of pasta. Photo: Pexels-PixabayTypes of pasta that are healthier and lower in calories
1. Cottage cheese or whole grain pasta
Puree pasta products are made from puree, which contains more fiber and nutrients than regular white flour. Whole grain pasta products are made from whole grains, which means they contain more fiber, vitamins and minerals.
2. Lentil or pea pasta
They are an excellent alternative to regular pasta, as they contain more protein and fiber and less carbohydrates. In addition, they are rich in iron, zinc and other nutrients.
3. Rice noodles
They are made from rice flour and are gluten-free. They are a light and quickly digestible alternative to regular pasta.
4. Chickpea pasta
They are rich in protein and fiber. They are an excellent choice for those who want to increase the intake of protein and fiber in their diet.
How to eat pasta so you don't gain weight?
In addition to choosing the right type of pasta, it is also important how it is prepared and served so that it is not fattening.
Prepare them the right way. Photo: Engin Akyurt / Pexels1. Control portions
A recommended serving of pasta is about 1 cup of cooked pasta, which is about the size of a fist. Eating larger portions can increase your calorie and carbohydrate intake, which can lead to weight gain.
2. Avoid fatty and high-calorie sauces
A lot of calories and fat can be hidden in sauces that are added to pasta. Instead of fatty and high-calorie sauces, such as cream sauces or sauces with a lot of cheese, choose light and healthy sauces, such as tomato sauce, pesto or fresh herb sauce.
3. Add vegetables
Vegetables are an excellent addition to pasta, as they are rich in nutrients and fiber and low in calories. Add fresh or cooked vegetables such as tomatoes, spinach, zucchini, peppers or broccoli for extra nutrition and filling.
4. Avoid too fatty and high-calorie supplements
In addition to sauce, other additions to pasta can be high in calories and fat. Avoid overly fatty and high-calorie additions such as bacon, sausage, cheese or cream, and instead choose light and healthy additions such as chicken, fish, nuts or fresh herbs.
Add vegetables to them. Photo: Alexander Gray / Pexels5. Add protein and fiber
Only this can help maintain a feeling of satiety and prevent overeating. Add protein such as chicken, turkey, fish or tofu and fiber such as legumes, vegetables or whole grain supplements for a balanced and nutritious meal.
6. Choose a vegetable side dish
Instead of fatty and high-calorie side dishes such as bread, butter or potatoes, choose light and nutritious side dishes such as salads, vegetable snacks or soups. These light side dishes will help balance your meal and prevent overeating.
7. Drink water
Drinking enough water during meals can help regulate appetite and prevent overeating. Instead of sugary or high-calorie drinks, drink water or unsweetened tea to stay hydrated and healthy.
8. Eat slowly
Eating your meal slowly can help regulate your appetite. Try to eat slowly and consciously, savoring each bite so you know when you're full and stop eating.
