Don’t feel guilty about having pasta anymore. It has few calories, and is easily a good option for those aiming for weight loss. Take a look at the calories and the benefits it offers.
“Life is a combination of magic and pasta.” ―Federico Fellini
|Types of Pasta||Calories (per cup)|
|Whole Wheat Spaghetti||165|
|Whole Wheat Macaroni||175|
It may seem surprising, but the nutritional value of pasta is immense, and consuming it in the right amounts can make it a very healthy meal option.
- Pasta contains little or no sodium, and enriched pasta is a rich source of iron and vitamin B. It is also completely cholesterol-free. Whole wheat pasta is rich in dietary fiber, and 1 cup constitutes up to 25% of the necessary daily fiber intake.
- Pasta is a form of complex carbohydrates, that enable the slow release of energy. The glucose in pasta provides glucose which is necessary for the muscles and the brain.
- The enriched variety of pasta contains a good amount of folic acid, that is essential for women. 1 cup of pasta provides 25% of the required daily intake of folic acid.
- It is even healthy for diabetics due to its low glycemic index. As such, its consumption does not cause a rise in blood sugar levels. Moreover, when it is combined with foods such as cheese, tuna fish, or beans, the overall glycemic index of the meal can be lowered, thereby making it a nutritious meal.
Pasta, when combined with other healthy foods, can have wonderful health benefits.
- The low glycemic index of pasta may help reduce the risk of breast cancer.
- Different types of pasta are an essential part of the Mediterranean diet, and following this diet has found to reduce the risk of developing Alzheimer’s disease.
- Consuming pasta in a tomato-based sauce can go a long way in preventing prostate cancer, because lycopene found in tomatoes helps repair cell damage. Thus, the delicious and healthy combination of pasta in tomato sauce is a good source of essential nutrients for the body.
- Weight loss is achieved through a balanced intake of carbohydrates and proteins, not just less carbohydrates and more proteins. Thus, pasta is a healthy option for those aiming for weight loss, when consumed in the right amount.
- If you are still unsure about consuming pasta as it is, try whole wheat pasta for a change. It is rich in important nutrients that are known to fight heart disease, cancer, obesity and diabetes.
How to Eat Pasta the Healthy Way
Take a look at some of these interesting tips on how to incorporate pasta as part of a healthy and nutritious diet.
- Try to avoid the all-famous white sauce that has been defaming pasta as a calorie-rich food. Instead, using a tomato puree, a vegetable puree, or a red pepper puree, along with some herbs and spices will give the pasta a new and interesting flavor.
- Combine pasta with beans and lentils, to add in proteins apart from the regular meat. Include green leafy vegetables to go with pasta such as spinach.
- As part of a salad, pasta can be combined with practically all vegetables that go into making a salad. For a healthy dressing, use some olive oil, vinegar, crushed garlic, and basil and oregano. You have a nutritious and filling salad at hand!
- Whenever you have leftover meat or vegetables, just use them with pasta to create a new meal option.
- Try to avoid using excessive butter and vegetable oil while cooking to be able to retain the nutritional value of pasta.
- If you wish to have pasta in a creamy sauce, just reduce the quantity of cheese to half, and blend it with 2 eggplants that have been roasted and peeled. Not only does this add a unique flavor to the dish, it cuts down the unnecessary calories too.
The calories in pasta are actually healthy when they are incorporated into a diet in the right amount. So let go of the guilt and enjoy a delicious pasta meal today!