For those who are perpetually on a diet it may seem like an aberration.
But in reality there is no contraindication to consuming a nice plate of pasta in the evening, at dinner. In fact, there is no food that, considered individually, is good or bad, or that makes you gain weight or lose weight. Not even pasta. What matters is the overall picture ofdiet, of which carbohydrates are part, even if at dinner. In fact, 55-60% of the calories we need to consume should come from this class of nutrients; 10-15%, however, should come from proteins; and 25-30% from fats.
Precisely for this reason the consumption of foods such as bread, pasta, rice and cereals in general should be spread across all meals of the day, including in the evening. Not to mention that carbohydrates such as pasta could promote the mechanisms that induce a sense of satiety and stimulate sleep and good mood.
«The ideal way to help you sleep is to combine vitamins of group B, Omega-3 and magnesium with tryptophan, whose influx towards the brain is facilitated by pasta”, explains Elisabetta Bernardi, specialist in Food Science, biologist and nutritionist at the University of Bari. “The consumption of pasta favors the summary of insulin which, in turn, facilitates the absorption of tryptophan, the precursor amino acid of serotonin, which regulates mood, and melatonin, which guides the rhythm of sleep. And a long and restful sleep – he continues – is inversely correlated to weight gain and reduces leptin and ghrelin, the hormones responsible for hunger.”
From the 1960s to today, vast scientific literature, including three studies published in the journal The Lancet Public Health, help to dispel false myths and clichés about pasta, confirming that eating carbohydrates for dinner, and in particular pasta, could prove to be a wise choice, not only because if taken in moderation it “extends life”, but above all because it is good for us when we are stressed and suffer from insomnia.
However, pasta is still a misunderstood victim that has been transformed from an “ally” into an “enemy” to be avoided. The real problem with pasta, in reality, is the type of consumption made of it, both in quantity and with respect to condiments.
AL dente, STIMULATES SLEEP
VERO. The paste can be considered “hypno-inducing”. In particular, Italian pasta is processed in such a way as to maintain its al dente seal, which makes it more resistant to chewing. This leads to longer chewing which, in turn, stimulates satiety receptors and promotes sleep.
TOO MANY CALORIES, IT MAKES YOU FAT
FALSE Many studies have shown that pasta helps fight and prevent overweight. Complex carbohydrates such as those which pasta is rich in must provide 45-60% of total daily calories. By abolishing them, you run the risk of overindulging in foods rich in fats or simple sugars to satisfy yourself.
GLUTEN FREE, MAKES YOU LOSE WEIGHT
FALSE Gluten-free pasta is not lighter or more digestible, nor is it more suitable for those following a weight-loss diet. If you are not allergic or intolerant to gluten there is no reason to give up durum wheat pasta. Also in this case it is the quality of the pasta, the portions and the seasoning that make the difference.
A MAXIMUM OF 80 GRAMS SHOULD BE CONSUMED
VERO Even if there is no contraindication to consuming pasta in the evening, it does not mean that you can consume as much as you want. It is important to respect one of the few conditions, moderation. Both in quantity and in the condiments which must be light, with little fat, perhaps based on vegetables.
INTEGRAL: THE HEALTHY CHOICE
VERO Wholemeal pasta should be preferred, both for its notoriously lower glycemic index and for its higher vitamin B content. Alternatively, “yellow” pasta can be combined with other sources of fibre, such as legumes. For dinner, for example, penne with peas and mushrooms or a simple pasta and beans are fine.
DINNER SHOULD BE AVOIDED IF YOU SUFFER FROM DIABETES
FALSE Pasta can also be consumed by people with diabetes. To reduce the glycemic index, al dente should be preferred, preferably wholemeal. Furthermore, it is recommended to eat it seasoned with a source of good fats such as extra virgin olive oil and vegetable sauces, a source of fibre.
COOKED VERY MUCH, IT DIGESTS BETTER
FALSE It is cooking al dente that facilitates digestion and helps reduce the glycemic index of the meal. It pushes us to chew longer, stimulating the production of juices containing ptyalin, an enzyme that acts on complex starch chains, reducing them into less complex structures that simplify digestion.
THE LONG ONE HAS A STRONG SATITING POWER
VERO Opting for long pasta for dinner can be a smart strategy. By measuring the weight increase of the formats after cooking, bucatini and spaghetti have a final increase in weight of 2 and a half times compared to the initial weight. With the same calories, you would feel fuller with a plate of spaghetti than with penne.
BETTER TO USE RAW OIL
VERO In general, extra virgin olive oil is a real cure-all for its power to quench inflammation. It can be added raw or by sautéing the pasta in the pan at the end of cooking. A good idea is also to opt for a single dish of pasta, combined with lean proteins such as fish, legumes and vegetables, cooked or raw.
ONLY ONE SOURCE OF CARBOHYDRATES
FALSE In reality, there are also in the pasta proteins (on average 12-13 percent), B vitamins and mineral salts, among which potassium and phosphorus stand out, and minimal quantities (1.4 grams/100 grams of raw food) of fat. All nutrients and micronutrients that are fundamental for the nutrition of even an athlete.
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