Nutritional tips for eating spaghetti and diet. By following these 4 tips you will be able to enjoy your favorite pasta even when dieting.
Jolly good news for spaghetti everywhere, since you no longer have to break pasta even if you are trying to lose weight. Let’s see, Nutritional tips for eating spaghetti and diet.
In terms of slimming, pasta carbohydrates have been demonized. In fact, however, carbohydrates are an integral part of a healthy diet, as long as you consume them in moderation and cook them properly.
Therefore, whether you want to lose weight or eat healthier, you can follow the 4 tips below and refresh your pasta dishes.
1. Don’t forget about protein
A portion of pasta is not particularly high in calories – it usually contains about 250-300 calories – but it is the starch that can lead to insulin spikes and a rapid rise in blood sugar. When blood sugar levels rise rapidly, they tend to fall just as fast. This usually causes lean for more carbohydrates.
To alleviate the sugar spike in your blood, cook the pasta with some protein, fat, and fiber.
The protein should fill 1/4 of your dish or bowl. If you are trying to lose weight, this is very important. Protein can help you maintain your muscle mass as you lose fat and lead to a greater calorie burn.
You can add shrimp, tuna, salmon, chicken or turkey, and if you’re a vegetarian you can add some lentils or soy minced meat.
2. Don’t be afraid of fat
The “good” fats need more time to digest compared to carbohydrates and stay longer in your stomach, making you feel full. As in the case of carbohydrates, so in the case of fats, although they have been demonized they can be healthy.
“Good” fats usually refer to monounsaturated and polyunsaturated fats, which help lower LDL cholesterol (which is the type that clogs the arteries) and can reduce the risk of type 2 diabetes.
Use 1 teaspoon of olive oil, pepper, and other spices to prepare your dish. If you control your calories, make sure you measure the olive oil instead of pouring it directly from the bottle. Keep in mind that 1 tbsp of olive oil has about 119 calories.
If you’re feeling adventurous, add avocado directly to the pan or combine with basil for a pesto sauce.
3. Add vegetables
When looking at your pasta dish, vegetables should be the main attraction. Pasta is just the base. A good rule of thumb to do this is to always include 2-3 servings of vegetables for each pasta dish. This way you will fill your meal with fiber.
Most women need 25 grams of fiber a day, but they only consume 15-22 grams on average, according to the US Institute of Medicine. Men need 38 grams of fiber per day, but they are estimated to consume only 20 to 26 grams on average.
4. Prefer wholemeal pasta
White bread and white pasta have less fiber and nutrients compared to whole grains. However, if you prefer white pasta, focus on ways to make the dish more nutritious by adding protein and vegetables and being aware of your portions. This will help prevent over-eating foods that are not so nutritious while adding nutritional value to your meal.