Pasta, rice, lentils and other beans are part of the daily diet. But at what meal is it healthier to eat them? Alexandra Murcier, dietitian-nutritionist, answers us.
When we come home from work, many of us indulge in a good dish of pasta. Comforting and easy to prepare, it has many qualities on paper. But is it a good idea to consume starchy foods in the evening? Should we reserve them for lunch? Our dietitian-nutritionist, Alexandra Murcier, enlightens us on the temporality to respect.
Starchy foods, valuable allies
No offense to your salad-eating cousin, starchy foods (wheat, rice, corn, rye, barley, oats, sorghum, millet, beans, beans, lentils, peas, etc.) are excellent for your health. Therefore, banning them is out of the question, otherwise we will run out of “fuel”.
And for good reason: rich in complex carbohydrates, starchy foods provide energy to the body throughout the day. They are also distinguished by their richness in starch, which is a quality carbohydrate for the body.
Other health benefits: starchy foods contain vegetable proteins, B group vitamins, minerals and fiber – present in the “husks” of cereal grains – which have a significant effect on intestinal transit. These also help control blood sugar, promote satiety and prevent the appearance of bad cholesterol.
Starchy foods on the menu? Yes, by adopting the right tempo!
Qualities, which should not, however, push you to consume starchy foods every two hours or in too large quantities.
To benefit from their benefits, a (good) tempo must be respected:
“Ideally, you should consume starchy foods at least in the morning and at midday, and in the evening to modulate according to your appetite and physical activity. Pasta, rice or even lentils act as “fuel” for our body, they are therefore necessary every day, several times a day, otherwise we risk suffering from fatigue.“, explains Alexandra Murcier.
Since they act as fuel, they are not necessary in the evening (when going to bed, no need for boundless energy). Only athletes have increased carbohydrate needs.
Starchy foods: what ingredients should you combine them with?
If it is essential to consume a portion of starchy foods adapted to your needs, they must also be part of a balanced plate (that is to say composed of proteins, vegetables, fats, etc.).
“Ideally, you should always accompany vegetable starches to limit the glycemic load of the dish and if possible choose them semi-complete or complete because they are richer in nutrients. The fibers present in whole foods also limit the glycemic response and promote better satiety”, concludes the dietitian-nutritionist.
Slide: One pot pasta: 20 delicious and quick pasta recipes
