Are you a pasta lover too? Gastronomic culture has given us one of more varied and tasty food that exist, but is also one of the most controversial when it comes to weight, especially if you’re on a diet. However, Is it true that pasta makes you fat? What is the best pasta? Can we enjoy pasta without neglecting a healthy diet?

With the permission of Italian women to eat pasta without gaining weight, today we will answer these questions and resolve some of the most common and controversial questions about pasta, such as: how many grams of pasta per person you can eat it a week if we want to maintain or reduce weight, as well as some tricks to control the amount of pasta you eat.

How has the quality of pasta changed over time?

Pasta is an ancient food whose origins are unclear, but it is believed that it may have originated in China, India or the Mediterranean. Quality depends on several factors such as wheat variety, process of grinding, kneading, drying and cooking.

Over the years, the quality of pasta has improved thanks to technological, scientific and gastronomic achievements which made it possible to improve organoleptic, nutritional and culinary characteristics, as well as contribute to its diversity.

The Spanish Nutrition Foundation (FEN) highlights the beneficial properties of pasta because it healthy and balanced dietrich in complex carbohydrates, fiber, vitamins and minerals that provides energy and satietywhile it is consumed with moderation and accompanied by other healthy foods.

Is it true that pasta makes you fat?

Pasta, like any food, If consumed in excess or combined with high-calorie ingredients, it can lead to obesity., such as cream, cheese, butter or fatty meats. However, pasta it is not a fatty food in itselfIn fact, it is part of a balanced and healthy diet, as long as the appropriate amounts are taken and sauces or sauces are chosen. light and nutritious accompaniment.

Pasta is a product rich in complex carbohydrates, the main source of energy for the body; contains fiber, which helps regulate intestinal transit and control cholesterol and triglyceride levels; promotes squirrels, especially if it is cooked with eggs or in combination with other protein foods; contains B vitamins, which are involved in carbohydrate metabolism; and minerals that are involved in various body functions.

Therefore, pasta It will not cause you to gain weight if you take the required amount and in an appropriate manner.Contrary to popular belief, it can help you maintain a healthy weight and have fun variety of dishes without having to give up taste.

What kind of pasta makes you fat?

As we have seen, pasta does not gain weight on its own, but this depends on the quantity eaten and how it is prepared and served. However, there are some types of pasta that may have higher calorie content than others due to its composition or method of manufacture.

• fresh pastawhich typically contains eggs, refined flour and more water than dry pasta, which increases its energy value and glycemic index.
• Stuffed pastawhich usually contains cheese, meat, vegetables or other ingredients that add calories, fat and sugar to the dish, especially if creamy or heavy sauces are added.
• Whole grain pastahas a higher fiber, vitamin and mineral content than white pasta, making it more satiating And helps us because glucose is digested slowly, but it usually contains the same or more calories than white or fresh pasta. “Fresh pasta is cool, but let’s not forget that for ordinary consumption the best option is one-piece”explains pharmacist Marian Garcia (better known as Boticaria Garcia) in his book”There is no such thing as York ham. A Guide to Healthy Shopping and Revealing Supermarket Secrets”.
• Pasta with glutenwhich, although it does not contain more calories than gluten-free pasta, can cause bloating, gas or discomfort in people who eat it. have an intolerance or sensitivity to gluten, which can make digestion and weight control difficult.

How much pasta can you eat a week without gaining weight?

The amount of pasta you can eat per day to avoid gaining weight depends on several factors such as each person’s age, gender, physical activity level, weight and health status. However, in terms of a balanced and healthy diet, it is usually recommended pasta accounts for 50% to 60% of daily consumption carbohydrates. A simple way to distribute them is to follow the Harvard Plate: Each meal should have 50% vegetables; 25% proteins and the rest 25% complex carbohydrates and slow absorption, such as pasta.

This means that on a 2000 calorie per day diet you can consume between 1750 and 2100 grams of pasta per week, distributed over several meals. However, this amount is an estimate and may vary depending on individual needs.

For womenIt is estimated that the amount of pasta you can eat per week, to avoid weight gain, it ranges from 490 to 700 grams raw. (70 and 100 grams of raw food per day), which is equivalent to approximately 1400 or 2100 grams of cooked food. These quantities refer to pasta. without sauce or accompanimentwhich also needs to be taken into account when counting calories.

Ideally you need to choose wheat pasta and combine it with vegetables, legumes, fish, lean meats or fresh cheese and avoid fatty sauces, cheeses, cream, butter or sausages. In addition, it is recommended cook pasta al denteas it lowers the glycemic index and prevents blood sugar levels from spiking, which also promotes saturation.

How to control the amount of pasta you eat

Pasta is a tasty and nutritious food, but it also You may be tempted to overeat. To control the amount you eat and avoid extra calories, you can follow these tips:

• Measure your pasta before cooking itusing a scale, glass, spoon or pasta measure. For example, a full glass of pasta is equivalent to about 80 grams of dry pasta, and a heaping tablespoon is equivalent to about 20 grams.
• Serve pasta in a small or deep bowl.which will give you the feeling that there is more food than on a large or flat plate, and will help you eat less.
• Accompany pasta with vegetableswhich provide fiber, vitamins, minerals and antioxidants.
• Choose light and nutritious sauces or side dishes.foods such as tomatoes, pesto, olive oil, lemon, garlic, parsley, oregano, fresh cheese, tuna, salmon, chicken, turkey or tofu, and avoid very high-calorie sauces or ingredients. You can also make homemade sauces, like these three-ingredient pasta sauces that… they are not Bolognese (very easy to do).
• Eat pasta slowly, chewing thoroughly. Every sip. This will allow you to enjoy your meal better and give your brain time to receive the signal that you are full, preventing you from eating more than necessary.
• Don’t repeat and don’t use yourself anymore than you expected. If you’re hungry you can eat more vegetables, a piece of fruit, yogurt or a handful of nutswhich will provide you with nutrients and fill you up without adding many calories.

As part of a healthy and balanced diet, it is advisable not to eat only pasta, but to combine it with other products included in a balanced and varied diet, including fruits, vegetables, legumes, whole grains, lean meats, fish, eggs, dairy products, nuts and olive oil.. Pasta is not the enemy of diet, but ally for energy and weight maintenance.