With so much talking out there about diet, it’s rather difficult to know what to believe. Scientific research though proves that including the right kinds of pasta in your daily menu can benefit health in numerous aspects. Of course, moderation is the key word here! But also, knowing more about pasta nutrients, preparation approaches and healthy add-ons can help you a lot to enjoy this ultimate yumminess – pasta – without any worries about your weight.

Healthy types of pasta

Wholewheat pasta is by far the healthiest pasta option. It is rich in fibres (contains twice as much as white pasta). Fibres help to fill you up for longer and improve your digestion, they are also good for the heart and the blood vessels. Fresh pasta is another suitable option for healthy eaters as it is lower in calories than dried pasta.

Healthy nutrients in pasta

Pasta is full of complex carbs which are being broken down slowly and steadily in the body. This is why they provide a slow release of energy – keeping you full and energized throughout the whole day. Of course, we are never to forget that carbs are generators of the precious hormone serotonin – a vital balancer and booster of our emotions. It is said that about 130 g of carbs a day are the perfect dose so that your brain can work properly. Moreover, pasta has a great mineral content:  calcium, magnesium, iron and zinc, as well as B vitamins. Pasta is naturally cholesterol-free and is also very low in sodium.

Healthy portion

Let’s not forget that pasta is part of the scientifically-proven Mediterranean Diet which is very beneficial to health but only in case you know how to dose and what is the right quantity for a meal. Nutritionists recommend two large handfuls of pasta – which is about 100 g – as the ultimate, balanced-sized portion.

Healthy preparation ways

The process of cooking pasta and then cooling it down changes its structure, turning it into the so called ‘resistant starch’. After this process pasta got more resistant to the enzymes in our gut breaking down carbohydrates and release glucose (which usually increases the blood sugar). So this cooked-then-cooled pasta creates a smaller glucose spike and provide better blood sugar control. With this cooking approach you absorb fewer calories from the same quantity of pasta. To our surprise, the leftovers of yesterday’s pasta dinner become even more resistant when reheated. Thus they reduce the glucose rise by a huge 50%. Another healthy tip is to skip adding salt to the water when boiling pasta. And of course, making sauce at home is always way better and healthier than using pre-made.

Healthy dressing and add-ons

One thing you are recommended to avoid is adding calorie-rich dressing and toppings onto your plate of pasta. As part of a balanced meal, pasta is best eaten with some protein such as chicken, beef or a little cheese, as well as vegetable – fresh tomato sauce or green salad. Healthy pasta meals are also a yummy way to include more vegetables and other healthy foods which are often under-consumed to the menu of your kids!