Along with potatoes and rice, pasta is probably the most consumed starchy food in Europe. However, preconceived ideas persist about it. Does pasta make you gain weight? Should we avoid eating it in the evening?… The answers from Alexandra Murcier, dietitian-nutritionist.
With bolognese, pesto or simply with a little butter and cheese… Pasta is both an easy dish to prepare and a truly filling meal. But can we consume it in the evening? Should we choose wheat flour pasta? So many preconceived ideas that TipsForWomens offers you to answer, with Alexandra Murcier, dietitian-nutritionist.
Pasta makes you fat
Like any type of food, pasta will make you gain weight if consumed in excess. But it’s not the pasta itself that should be blamed, but rather the excess carbohydrates, according to our expert. “To consume starchy foods without gaining too much weight, the ideal is to systematically mix them with vegetables to have more fiber and thus obtain a lesser increase in the glycemic index and therefore less storage by the body. ” advises Alexandra Murcier.
Fresh pasta has more calories than dried pasta
What is more caloric in fresh pasta is often the associated topping. “In fact, we often find fresh pasta filled with or accompanied by sauce or cheese. The difference in caloric intake can be explained by this and not by the pasta itself” explains the dietitian.
You shouldn’t eat pasta every day
The more you diversify your diet, the fewer weight problems you have, it’s a fact. “Eating the same food every day will lead to deficiencies in certain minerals and vitamins and minerals. These deficiencies can impact metabolism and lead to weight gain. confirms the specialist.
“Eating pasta every day is not what makes you gain weight but rather the fact of not having a truly balanced diet.” estimates the expert, who concludes: “You can eat pasta every day, if you also have enough vegetables and proteins, but it is better to vary your diet and the types of starchy foods.
You should avoid eating pasta in the evening
This is false, according to the dietitian. “Caloric intake should be spread over the day and not over a meal. You can eat pasta in the evening, it depends on your physical activity, what you ate for lunch… There is no immutable rule, even if to sleep well, eat a huge plate of pasta in the evening may disturb sleep. But it is entirely possible to consume it or other starchy foods for that matter.. You must therefore adapt your meals according to your satiety, your physical activity and what you ate at other meals, while thinking about an overall balance over the day.
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Wheat flour pasta is preferred
Another misconception about pasta, because refined pasta has “a high glycemic index (GI), they increase our blood sugar level, make us hungry quickly and cause us to store fat” recalls the expert. For Alexandra Murcier, it is better to favor lentil or chickpea pasta, which will have a lower GI and more protein. “And if you prefer to stick with pasta made from wheat flour, it is better to choose pasta made from whole wheat flour, also rich in fiber and with a lower GI than those made with classic wheat flour. concludes the dietitian.