Pasta is commonly considered to be not very useful food. They say that it is high in calories. But really, if you cook pasta correctly, it can be a delicious and healthy dish, it is quite suitable for the diet menu. Significantly if you do not drop the pasta from the accounts, your menu can be very diverse because there are many different pasta types.
Secret 1 – the right pasta
The right one is of durum wheat. In a boiled form, these noodles have calories equal to 130 kcal / 100 g and a glycemic index of 40. This is comparable to the calorie of oatmeal, buckwheat, or rice porridge.
How useful is pasta:
- Rich in fiber and vegetable protein.
- Contain vitamin PP and b, and minerals like calcium, phosphorus, potassium.
- Contain virtually no fat.
- The source of complex carbohydrates, which in contrast to the simple, gives a feeling of satiety for a long time.
2 the secret – cooking al dente
In overcooked pasta increases, the number of simple carbohydrates that increases their glycemic index. If you cook it for a long time, the glycemic index will rise to 55, and the number of nutrients will be reduced from prolonged heat treatment. The pasta should be cooked al dente; the optimal cooking time of pasta is about 10 minutes.
It is not necessary to rinse the pasta with water. To do so is extra, and the cooled pasta, agree, is not as tasty as hot.
3 secret – right allies
The best allies of pasta are considered to be vegetables, mushrooms, seafood. Also its useful to serve pasta with stewed tomatoes, tomato sauce, vegetables.
The worst allies considered mayonnaise and cheese sauces; with them, you eat more pasta, and they are deposited as excess centimeters at the waist.