Good Lifestyle

Whether it's a hearty bowl ofbolognese or Tortellini of Pesto Garlicky, there will be barely a dish more to die thanPasta. Need a quick meal to prepare a family of four? Everything you need is a penne box and a pot of Marinara. Cook a romantic dinner for two? A rich carbonara should do the trick. But what happens to your body when you eat pasta? Can he ever be healthy? AndHow can you make sure that you reap all rewards without compromising your waist?

According to a 2011 Oxfam survey,Pasta are the most popular dish in the world (in front of meat, rice and pizza). Another 2013 study revealed that alleviation59% of American adults eat pasta at least once a week. Clearly, pasta are a household base for the Americans and it makes sense: it's cheap, it's a filling, and it's super versatile.

Like all foods,Eating pasta comes with potential benefits as well as risks - depending on what kind and how much you consume. That said, nutritionists agree that no one has food can not do or break your health.

"When consumed in the context of a balanced and nutrient-rich diet, high quality, pasta can peacefully in your life without disagreeing with your health," saysLindsey Kane, Rd and Director of Nutrition atSunset. "It's time for fessory once for all pasta-phobias."

Are you wondering what happens when you chowez on this weekly spaghetti bowl? Here are some of the effects the experts want you to know when you eat pasta and for healthier food tips, make sure you check out our list of21 best healthy cooking hacks of all time.

You know that old stereotype on riders that "carbo-load" before a big race? Well, apparently, there is a core of legitimacy to this strategy (provided it is done carefully and strategically). It's because according to Kane, thecomplex carbohydrates are the main source of fuel of the body for energy.

Here's how it works: whencarbohydrates are digested by your body, they are decomposed into glucose. When the glucose enters the blood, it is taken in the cells of your body and used to produce a particular fuel molecule (called ATP), the cells can then use to power a wide variety of tasks. Even if your body already has enough glucose to meet its needs, any excess can be stored as glycogen (usually in muscle or liver) for later use.

Recover the benefits of complex carbohydrates with these9 best complex carbohydrates for weight loss.

Speaking of complex carbohydrates, Kane says they can actually help stimulate the production of serotonin from your brain, called sensation hormone.

Serotonin is not just a natural mood stabilizer - it also plays a role in bone health and helping the body in the wounds of healing.

For more consumption bands to feel good, check our list of50 foods that stimulate your mood.

It goes without saying that pasta can be filled - but it is particularly true of the kind of whole wheat. Why? Because it's more satisfactionfiber.

"On the other hand, the consumption of white pasta, which is made of refined white flours - your body digests these people faster and it does not have the same effect of satisfaction as the whole wheat facilitates the more consumption," saysNutrition Founder Andres Ayesta, MS, RD, LD, CSCS, CSSD.

According to Kane, the Bran and the germ (the wheat core portions containing fibers) are set aside during the refinement process for white pasta. In addition, the fiber is known to prolong digestion, which translates into a slow and regular climb of blood glucose, rather than a quick tip and an accident.

Kane also points out that in addition to stimulating satiety,Fiber feeds bacteria Gutes, promotes regularity, reduces cholesterol absorption and supports GI's overall health.

If you feel a little too complete, or if you have other unpleasant annoying symptoms after eating pasta, you can just have eaten too much.

"Part of this discomfort is due to the physical discomfort that comes with the distension of the stomach, and the part comes from the amount of energy that your body must allocate to the appropriate digestion (the blood is directed to your stomach. To facilitate digestion) and finally, the game is due to the extreme thrust of blood glucose, followed by a subsequent crash, "says Kane.

If you have slept on the pasta, Kane notes that you can also fall into a "coma food"It lets you feel lethargic and low energy.

"You can avoid this uncomfortable feeling by embracing intuitive food principles, such as honoring your internal hunger and internal satiety landmarks (try to note how hungry you are at the beginning of your meal and recording with you Even throughout your meal) and practice your nutrition (enjoy your pasta with abundant vegetables, protein and healthy fat), "she says." If you eat too much, and you feel Blah, do not You fight on it. You are human! Let this simply be a learning experience and consider the next meal as an opportunity to strengthen your link and your harmonization to internal biology. Indices. "

Although pasta get a bad shot when it comes toweight gain, Ayesta insists thatThe only way to compromise your size can compromise your size if you systematically eat too large portion sizes.

"A typical pasta portion is 2 dried ounces that come from about 1 cup cooked," he says. "Most restaurants and restoration dishes serve general portions of three to four times larger than a typical portion, easily increasing the calorie load of the meal. When you have control of ingredients and portions at home it's easier to measure enoughSizes serving. "

here isWhat is the size of perfect food portions look like.

You may be surprised to know that pasta has a lot more to offer your body than carbohydrates.

More precisely, Kane reports that pasta offer a healthy copper dose andiron (which support the production of red blood cells and the transport of oxygen), selenium and manganese (which helps antioxidants to combat free radicals causing inflammation, premature aging and chronic disease), phosphorus (which plays a role in the health of bones) and B vitamins (which are related to energymetabolism)

Again,The best way to reap all these health benefits is to opt for whole wheat pasta.

"When wheat crops are extracted for the treatment to produce the flour that makes pasta, they are either transformed at least to maintain the integrity of the wheat core (sound, endosperm and germ) thus producing whole wheat flours. "said Ayesta. "When the core of wheat continues to be milled and refined, however, the Bran and the germ are removed and the white flour is obtained. When you eat whole wheat pasta, you consume the nutrients retained from the Bran and Germ. , rich in vitamins, minerals and fibers. "

Obviously, whole wheat pasta are the way forward. It should also be noted that many types of gluten-free pasta (such as quinoa pasta) are dense nutrients and vitamins and minerals, but may not offer as many fibers as whole wheat varieties. Since many brands market their products deceptively to be entire cereals, Ayeta recommends looking for "whole wheat flour" as the first ingredient on nutrition labels.

If you prefer the taste of white pasta, Kane suggests mixing with half pasta of whole wheat or cook wheat pasta a little longer if you find the texture too Chewy. You still can not go on board with whole wheat pasta? Then, consider taking the pro Kane tip and use a smaller portion of white pasta as a vehicle for other nutritious dense foods.

"Try to add proteins, vegetables and healthy fats - and maybe move your pasta ratio down and your veggie ratio at the top," she says.

It looks like it's time to make pasta for dinner! Start with our list of 35 healthy pasta recipes .