What happens if you eat pasta every day – the nutritionist answers

Sophia Loren at 86 is still in brilliant shape: her thin waist and slender hips can be the envy of any girl three times younger. And the actress does not hide: she kept her stunning figure thanks to … pasta.

“Of course, if you add high-calorie sauces to the pasta, you can hardly expect the desired effect. But if your sauces are good for your health, then you can safely enjoy the pasta, ”she says in her book“ Woman and Beauty by Sophia Loren ”.

Nutritionist Lindsay Kane is in solidarity with the Italian diva. She is sure: it’s time to end the demonization of spaghetti.

“When consumed as part of a well-balanced, nutrient-rich, quality diet, pasta can easily fit into your life without compromising your health,” says Kane. And he gives a lot of arguments that should convince the adherents of healthy lifestyle: pasta is not only tasty, but also healthy. And the side effects in the form of extra pounds or a feeling of heaviness occur solely through the fault of the eater.

So what happens when you eat a plate of spaghetti every day (bucatini, campanella, farfalle or rigatoni, depending on your preferences)?

The body receives a large dose of energy

For marathon runners, carbohydrate loading, a method of increasing the body’s energy reserves before a race, has long been a ritual of sorts. But such a strategy has the right to exist. After all, it is complex carbohydrates that are the main source of energy for the body. In the body, they are broken down to glucose, the excess of which can be stored as glycogen (usually in the muscles or liver) for later use.

Improves mood

Complex carbohydrates can actually help stimulate the brain’s production of serotonin, which is known as the hormone of happiness. Serotonin also plays an important role in maintaining bone health and helps in wound healing.

It has a positive effect on the central nervous system and the amino acid tryptophan. So pasta lovers are less prone to insomnia and depression. By the way, there are other foods that cheer you up. A list of them can be found HERE.

Fiber Source

First of all, this applies to pasta made from whole grain flour. It is in such a paste that more fiber saturates the body. It also reduces the absorption of cholesterol and generally has a beneficial effect on the gastrointestinal tract. But the body will digest pasta made from white refined flour much faster, and therefore does not give such a satiating effect.

Vitamins and minerals

Yes, pasta is not only carbohydrates, but also a good portion of healthy micronutrients. Copper and iron support red blood cell production and oxygen transport, selenium and manganese help antioxidants fight free radicals that cause inflammation, premature aging and chronic disease, phosphorus plays a role in bone health, and B vitamins are linked to energy metabolism. All of these benefits are easier to get when choosing a whole wheat pasta.

Indigestion

A feeling of satiety, heaviness in the stomach and other unpleasant symptoms in the gastrointestinal tract can also appear with excessive consumption of pasta. As a result – bloating. In addition, a sharp jump in blood sugar is possible, and now, instead of a surge of strength, you feel lethargic and drowsy. Therefore, keep an eye on the portion size, it should be the size of your fist.

Is it possible to eat pasta alone and is it possible to eat pasta while losing weight – the nutritionist comments.

However, durum pasta contains much higher amounts of gluten than soft wheat pasta. Specifically, gluten reduces the activity of thyroid hormones and increases the activity of chronic low-level inflammation. These two conditions are very common in overweight people and people with insulin resistance.

In addition, durum wheat pasta contains quite a few purine bases. (organic natural compounds, purine derivatives. – Approx. Wday.ru)… They are very harmful for people with kidney disease: purines increase uric acid in the blood. An increase in uric acid in the blood is also characteristic of overweight people with type XNUMX diabetes mellitus; this is one of the markers of chronic low-level inflammation.

And, despite the fact that durum wheat pasta has a lower calorie content compared to soft wheat pasta, I still do not recommend eating them for patients with overweight and diabetes mellitus.

What if you really love pasta? In almost any grocery store, you can find pasta labeled «глютен free» or “Gluten free”… They can be made from rice, corn, buckwheat, and other gluten-free cereals. Please note: as a rule, the calorie content of these pasta is the same as that of pasta made from durum wheat. However, they do not contain gluten. To diversify your menu, you can include such pasta in your diet, but keep track of the calorie content.

By the way, not only mere mortals are crazy about pasta, but also stars. Who exactly – see our photo gallery.