Good Lifestyle

Pasta is one of the first foods that people have cut when they try to drive carbohydrates. But unlike other elements that are often considered "limits" for those who follow a diet or seek tolosing weight (think that sweets andalcohol),Pasta actually has bought nutritional qualities. There are even research to suggest thatPasta can be beneficial for weight loss. Yes, you read this right.

To find out what the pasta placed can contain in a healthy diet, we calledCarolyn brown, Rd, a nutritionist with private practiceFood Trainers In New York, to go to the back of the pasta, it's bad for you, once and for all.

Why do some people think they have to avoid eating pasta?

First of all, the pasta are packaged with carbohydrates. Just a cup of cooked spaghettis provides 42 grams of carbohydrates, about a sixth of itsAdmission recommended daily carbohydrates on a 2,000 calorie system. It may not look like a lot, but it only notes that almost no one ever eats a cup of pasta at a time. "Pasta are a food of many people tend to eat too much," says Brown. Order Spaghetti Bolognese in a restaurant, and you are likely to eat at least two to three servings of pasta in one session.

So, why is it important?

"Simple carbohydrates [found in white pasta] translate quickly to sugar in our body and can quickly increase sugar levels in the blood," says Brown. "Glycemia is closely linked to the levels of cortisol and hormone."

In addition, calories add up quickly when we eat pasta. Only one cup of cooked pasta contains about 200 calories. Multiply only by two or three, according toserving size Served, then add a creamy sauce and cheese on top, and well, you get the idea.

Ok, where is good news - are pasta still healthy to eat?

Before you desert your Tortellini, rest: pasta is not the enemy. Just pay attention to the guy you choose to consume.

"White pasta are refined during treatment," says Brown. "With the Bran and Germ stripped, most nutrients contained in the wheat core are removed. This makes the white pasta higher in calories and less in fiber."

That said, most of the refined pasta are fortified with vitamins and minerals such as niacin, iron, thiamine, riboflavin and folic acid, so that they are not entirely devoid of nutrients. The whole wheat pastes are made from the entire wheat core and naturally contain these nutrients (and therefore should not be fortified), as well as proteins and fibers. Thegreater fiber The contents of whole wheat pasta can help you stay fully longer and mitigate sugar increases in post-meal blood.

More good news: The research suggests pasta may not deserve his representative notoriously. A systematic review of 2018 published inThe BMJfound that overweight or obese people who ate pasta while following a low blood glucose (IM) index scheme with significant weight loss compared to those following a high-gi diet. According to the authors, the conclusions indicate that pasta consumption in the context of other healthy food models is an ok, and can even be beneficial for those looking to lose weight.

RELATED: These are easy and home recipes It helps you lose weight.

Brown do not disagree.

"Do not be afraid of some carbohydrates," she says. "I sometimes do 50/50 with zucchini noodles and brown rice orbean-based pasta, then add a small protein like chicken, shrimp or even an egg. "Add one to two tablespoons of healthy fat, such as olive oil, grass butter or pesto-to complete the meal." This will help great fullness time, adds brown.

In the end: Can I eat regular pasta and meet my health goals?

With moderation, yes. Brown recommends having white carbohydrates only one to twice a week and eating mainly complex or nutritious-dense carbohydrates likequinoa, sweet potatoes, brown rice, beans and lentils instead.

"If you're going to have pasta, do it like the Italians," she says. "Get great quality pasta or homemade, eat a small portion of normal size that is a cup or on the size of your fist, and mold it with vegetables and a small protein. Then try not to sow the Sauce with bread with bread. "We know, we know it easier to say than to do. But hey, you can always eat pasta, just more intelligently, and that's the right part, right?