In this blog post, we will answer the following question: Is spaghetti good for health? We will talk about the nutritional benefits of pasta. After reading this article, you will have a clear answer about whether pasta is healthy or not.
Is spaghetti good for health?
Spaghetti consumed in moderation can be good for one’s health. Do you feel guilty every time you cook spaghetti? Pasta has a very bad reputation, however, there are several reasons why you should enjoy it without regrets:
1. Pasta, being a source of carbohydrates, is a key component of a healthy diet. Keep in mind that for a healthy diet it is advisable to divide the calories as follows: 50-60% carbohydrates, 25-30% fat, and 15-20% protein.
2. Spaghetti promotes good digestion: due to its composition, dry pasta is digested more slowly than other foods. This is a health benefit because foods with slow-digesting carbohydrates help the body obtain all the necessary nutritional benefits.
3. Pasta provides nutritional benefits for intellectual performance because the brain is nourished by glucose (and glucose is in carbohydrates and therefore in pasta).
4. In addition, they allow good physical performance. The most important athletes consume them before and after any sporting performance due to the high energy performance they generate.
5. Pasta is not fattening! If you eat adequate portions, you do not get fat, as it has high levels of low-glycemic carbohydrates and low in fat.
6. Their preparation is quick and they are easy to cook. Pasta and pasta meals are truly delicious as well as being nutritious and healthy.
7. They have an affordable price.
8. They can be served as a main dish, as a side, or also in soups and salads. And they are delicious hot or cold.
9. Pasta is generally accompanied by other healthy foods, including olive oil, vegetables, cheese, meats, and fish, which make the meal more balanced.
10. According to a study published in the Archives of Internal Medicine of the American Medical Association, consuming a diet high in carbohydrates and low in fat is associated with lower levels of anxiety and depression and has beneficial effects on psychological well-being, helps people to feel happier than those with a diet with less carbohydrates but with more meat and dairy.
The nutrients in pasta
The association of pasta with energy is due to the fact that the main nutrient in this food is carbohydrates, and it is these that should provide most of the energy in our diet. And although by consuming pasta we are providing the body with energy that does not have a high digestion cost, pasta is much more than carbohydrates and calories.
If we nutritionally analyze a portion of pasta, that is, about 90-100 grams dry or 200 grams cooked, we will find that the calories it offers us are not many, since we are talking about 340 Kcal of a meal, but in addition to this , it can be clearly seen that pasta offers us a large amount of complex hydrates, that is, not sugars, but mainly starch.
In addition, pasta offers us proteins, many times derived from wheat only and on other occasions, depending on the preparation, derived from the egg that is added as an ingredient.
Pasta does not have cholesterol and has almost no fat, so we could then demolish the false myth that pasta is fattening, since pasta can perfectly be part of a weight loss diet and can even be consumed by those who suffer from diabetes, because Although pasta provides many hydrates that are transformed into glucose in the body, we can reduce the speed with which the glycemia rises or what is the same, reduce the glycemic index of the pasta preparation.
We cannot forget that in a generous 100-gram portion of pasta we also find about 5 grams of fiber and micronutrients important for the body, among which minerals such as calcium, magnesium, potassium, phosphorus and selenium stand out; and vitamins of the B complex that favor the metabolism of carbohydrates and allow a good functioning of the nervous system.
As we can see, pasta is much more than an excellent source of energy and therefore, we must incorporate it into our diet if we want to take care of our health through a nutritious and palatable diet.
Is pasta healthy?
Pasta has always been mistreated by us, especially by associating its consumption with the energy it provides only, but we have already said that the calories that a pasta dish gives us are not many and that although it raises glucose in the body, it does We consume it al dente, we will reduce this effect as well as we will remain satiated for a longer time, because little by little the fuel in our body will increase.
On the other hand, if you are looking to lose weight while maintaining good humor, it is advisable not to eliminate pasta from the diet, since when there are carbohydrates our brain remains happy while if we eradicate bread, pasta and cereals, the diet will soon be unsustainable, dangerous and it will cause irritability and bad mood in us.
Pasta, because it is a source of the main energy substrate of our brain, is required in a healthy diet, and also, it can be of great help for athletes, to consume before and after training because it helps to replenish quick energy reserves in our body.
On the other hand, pasta does not require much digestive work if a refined version is consumed and can be helpful for those with digestive problems. On the other hand, if you have diabetes and you want its nutrients not to be metabolized so easily, it is advisable to consume whole grains or combine them with foods that are more difficult to digest, for example, pasta with vegetables.
Some tasty, light and nutritious pasta recipes that show that pasta is very healthy and that it offers much more than energy are:
- Pasta with artichokes, tomato and black olives
- Pasta with tuna and tomato
- Pasta with squid sautéed with lemon
- Baked pasta with cabbage and cheese
- Pasta with anchovies and tomato sauce
- Pasta with turkey and pea sauce
- Spaghetti with stir fry vegetables
- Country pasta salad
As we have said, most of the energy in our diet should derive from complex carbohydrates, such as those found in pasta, as well as bread, cereals, rice, and other flour derivatives.
So, pasta has a place in a healthy and balanced diet, and if we want to lose weight by eating carbohydrates to preserve the balance in the diet and good mood as well as health in the body, we can consume preparations with more fiber-based on whole wheat pasta, add vegetables and do not add too much fat to the sauces that accompany pasta.
Pasta is, as we can see, an ingredient suitable for all audiences, even for celiacs in which pasta can be made from gluten-free flours. Likewise, it is an economical, healthy, nutritious, and very versatile food that can make up a salad, a stew, stir fry, or other preparation.
For all these reasons, we should not eliminate pasta from our diet.
If you have any questions or comments on the content, please let us know!