For dinner we often choose potatoes, rice or pasta. This time we will focus on this last dinner addition. It dominates the dishes of the Mediterranean diet, which is based on a balanced consumption of carbohydrates, protein and fat, as well as vegetables and fruits that are a source of fiber and vitamins. Therefore, you need to know how to combine pasta with other products so that it is not high in calories and difficult to digest.
Dietitians say you can eat it even every day. First of all, it provides energy, which is why we feel better after consuming it. However, the advantages of this product do not end there…
In the popular egg noodles, vitamins A and B are present in trace amounts. When it comes to light pasta, the best ones are those made from durum wheat flour. However, dietitians recommend choosing eggless, dark, whole grains.
Whole grain pasta contains 336 kcal per 100 g. Its great advantage is the presence of the whole grain, including the bran and germ. That’s why is a source of dietary fiber, vitamin E, B vitamins, as well as minerals, i.e. zinc, selenium, magnesium, iron.
Regular consumption of this product has a positive effect on our health. It supports the functioning of the digestive system, lowers blood sugar levels and provides a feeling of satiety for a long time. Therefore, it allows you to limit snacking between meals.
It is true that this type of pasta contains more fat than the traditional one, 2 g per 100 g of the product. However, it should be mentioned that these are unsaturated fats that have a positive effect on the cardiovascular system.
If we eat whole grain pasta regularly, we will we will reduce the risk of heart disease, some cancers and type 2 diabetes., which was confirmed by research.
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As mentioned, pasta can be eaten every day, but you should control the amount of its consumption. The recommended portion for an adult is 75 to 100 g. It is best to consult a specialist who will adjust the diet to our individual needs.
If we want the pasta to be low-calorie, it is worth limiting the addition of sauces based on cream or cheese. Instead, it is better to choose lighter versions, e.g. sauce with tomatoes or natural yogurt. We also recommend eating it with light pesto.
We will create a complete meal if we combine pasta with lean protein and vegetables. You can easily smuggle them in the sauce, their recommended portion is from 80 to 100 g.
Nothing stops you from making “sweet” pasta. Then we add cottage cheese and fruit, e.g. blueberries or raspberries.
