There are different views when it comes to pasta and its health benefits. Indeed, different small and large studies came out with different findings about whether your pasta offers you benefits or pushes you into health issues that could come in future.
What Is Pasta
Pasta, which is a staple food in Italian cuisine, can be a part of a balanced diet and offers several health benefits when consumed in moderation as part of a well-rounded meal plan.
It is mostly made from wheat, but there is a difference between the whole grain pasta and refined pasta.
Indeed, pasta remains a routine food consumed by Americans. It is increasingly gaining popularity in some other continents, Africa inclusive.
However, there is a shift in the way consumers perceive pasta and that is the reason you are reading this article.
Pasta And Carbohydrates
This perceptions are around carbohydrate intake and nutrition and it is forcing a decline in consumption of pasta in the US (1).
There are different studies that have identified that increased carbohydrate intake was linked to a higher risk of total mortality, as a result of its negative effect on health markets.
Really, pasta is high in carbs, and it can be unhealthy for you when consumed in large amounts.
Also, it contains gluten. This is a type of protein that causes issues for those who are gluten-sensitive.
Basically, most of the pasta you will find in shelfs of super malls are made from wheat.
There is often a refining process that happens before your pasta comes into existence. This process often strips the wheat kernel of the bran and germ.
Sadly, this means many of the nutrients are lost to that process.
As a result of this lose of nutrients, some pasta makers enrich it with B vitamins and iron
But you can also get the whole grain pasta, which often are more expensive.
Spaghetti, macaroni, orzo, fettuccine, penne, ravioli and a few others are the common names you will find.
Pasta Health Benefits
Here are some pasta health benefits that you should know:
1. Rich In Fibre (Whole Grain Pasta)
The particular refined pasta you buy is higher in calories and contain less fibre and that is because of the processing.
But whole grain pasta has more fibre and less calories. This means that eating whole grain pasta will make you stay full.
According to a study, whole-grain pasta could promote satiety and lower appetite more than refined or processed pasta (2).
However, other studies have found mixed results regarding the benefits of whole-grain pasta.
2. Provides Energy
Pasta is a good source of complex carbohydrates, which are the body’s primary source of energy.
Carbohydrates are essential for fueling the brain and muscles, especially during physical activities.
3. Low In Fat
A cooked cup of whole grain pasta contains 0.8 grams of fat while processed pasta of the same amount has 1.3 grams.
This is relatively low and this is a suitable option for those looking to reduce their fat intake or maintain a healthy weight.
However, portion matters here.
4. Contains Essential Nutrients
A whole grain pasta contains a good amount of different nutrients – Manganese, Selenium, Copper, Phosphorus, Magnesium, Thiamin, Folate, Niacin, Riboflavin and iron.
Also, as stated earlier, processed pasta is reinforced with some nutrients like iron, B vitamins (such as thiamin and folate), and selenium.
These nutrients play a crucial role in supporting various bodily functions and maintaining overall health.
5. Pasta Could Boost Fertility
A cooked cup of pasta contains 26% of your required daily folate intake.
As a woman trying to conceive, eating pasta in moderation will help you get a good amount folate while you try.
6. Promotes Satiety And Weight Management
Due to its complex carbohydrate content, pasta can help you feel full and satisfied after a meal.
This feeling of fullness can prevent overeating and snacking between meals, which may aid in weight management.
7. Source Of Fiber
Whole wheat pasta contains dietary fiber, which is beneficial for digestive health.
Fiber helps to regulate bowel movements, prevent constipation, and support a healthy gut.
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However, processed pasta does not contain that much fibre. It is 6 grams (whole grain) as against 2.5 grams (processed) in a cooked cup of pasta.
8. Pasta Is Low In Glycemic Index (GI)
Whole grain pasta has a relatively low glycemic index, meaning it does not cause a rapid spike in blood sugar levels when consumed in reasonable portions.
Foods with a lower GI are beneficial for managing blood sugar levels, especially for people with diabetes or those at risk of developing diabetes.
Worthy of note is a study including 16 participants that found that there was no difference in blood sugar levels after eating refined pasta or whole-grain pasta (3).
9. Versatility
Pasta is a versatile food that can be paired with various vegetables, proteins, and sauces to create a balanced and nutritious meal.
By adding vegetables and lean proteins, you can enhance the nutritional value of your pasta dish.
Side Effects Of Eating Pasta
You see, we have identified that there are two kinds of pasta in this article.
Studies say eating lots of refined carbs may have negative health effects.
After a study including 117,366 people, researchers found that high carb intake, especially from refined grains, could increased your risk of heart disease (4).
Another down side of taking pasta is that it could increase waist circumference blood pressure, blood sugar, bad LDL cholesterol, blood triglycerides and insulin resistance.
This side-effect of taking too much pasta is well documented in a study of 2,042 (5).
If you switch between white rice and spaghetti you should adjust because you are already taking too much of refined carbs.
Also, what you eat your pasta with matters as well. You should ensure that you add more vegetable, and herbs to regulate the sugar rush.
It’s important to note that the health benefits of pasta depend on the preparation and the portion size that you eat.
Opt for whole wheat or whole grain pasta, which contains more fiber and nutrients than refined pasta.
Additionally, be mindful of portion sizes and avoid excessive use of high-calorie and high-fat sauces, which can negate some of the health benefits of pasta.
As with any food, moderation is key to enjoying its benefits while maintaining a balanced diet.
Also, this video on how to peel your yam can help a woman prevent hormonal imbalance