Love pasta? Hold onto your spaghetti forks because a recent study has unveiled some exciting news: eating pasta regularly doesn’t lead to weight gain! For years, pasta has been unfairly linked to unhealthy diets, with its carb and cheese combo getting a bad rep. Weight watchers tend to avoid it or limit its consumption. However, this groundbreaking study has shattered these misconceptions, revealing that pasta is not associated with weight gain. This means we can continue enjoying pasta on our weight loss diet without any fear of gaining weight.
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Conducted by scientists Lisa Sanders and Joanne Slavin, the study analyzed 38 research papers examining the connection between white pasta intake and body weight outcomes. Contrary to popular belief, the findings indicate that pasta is generally not linked to body weight or composition and may even be inversely associated with BMI or abdominal obesity.
So, what makes pasta the unexpected hero in a healthier lifestyle? Firstly, it’s a nutritional powerhouse, providing essential nutrients such as folate (vitamin B-9), calcium, magnesium, iron, and zinc. The study suggests that incorporating pasta into a balanced diet can also contribute to a healthy body.
It’s not just one study vouching for pasta’s merits. Another 2020 study, titled “Pasta Consumption is Linked to Greater Nutrient Intakes and Improved Diet Quality in American Children and Adults, and Beneficial Weight-Related Outcomes Only in Adult Females,” conducted by Nutritional Strategies, Inc. on behalf of the National Pasta Association, emphasizes the positive aspects of pasta consumption.
So far, so good! But what about the high carbs and cheese content in pasta? How can you make the most of your pasta without compromising your health goals? Follow these tips to enjoy pasta on a weight-loss diet.
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How To Make Pasta Healthy: 5 Tips For Enjoying Weight-Loss Friendly Pasta
1. Opt for Whole Grain Pasta
Make a simple swap by choosing whole-grain pasta over refined varieties. Packed with fibre, vitamins, and minerals, whole grain options contribute to better digestion and sustained energy levels.
2. Load Up on Veggies
Elevate the nutritional profile of your pasta dish by incorporating a colourful array of vegetables. Whether it’s tomatoes, spinach, bell peppers, or mushrooms, veggies not only enhance flavour but also provide essential vitamins and antioxidants.
3. Choose Lean Proteins
Enhance the protein content of your pasta meal by adding lean proteins such as grilled chicken, shrimp, or tofu. Protein aids in satiety, making your pasta dish more satisfying and conducive to weight management.
4. Embrace Olive Oil
Opt for heart-healthy fats by drizzling extra virgin olive oil on your pasta. This not only adds delightful flavour but also provides monounsaturated fats, promoting good cholesterol levels and overall cardiovascular health.
5. Practice Portion Control
Enjoying pasta in moderation is key to maintaining a healthy balance. Be mindful of portion sizes, aiming for around 75 grams of dried pasta per serving. This ensures you savour the deliciousness without overindulging, supporting weight management goals.