Are they bad for your health, do they make you fat and have no nutrients? Myths and truths about pasta

Myth or truth? They are bad for your health

Myth. Although pasta is rich in carbohydrates, these nutrients are an important source of energy for the body. It was believed that pasta can be the culprit of diabetes, however, there is evidence that this is not the case.

A study of 84,555 women in the United States concluded that “pasta intake had no adverse effects on long-term diabetes risk and may be associated with a significant reduction in the risk of stroke.”

“Replacing white bread or French fries with pasta was statistically associated with a lower risk of stroke,” the paper explains.

Of course, the ideal would be to have a balanced and varied diet. That is, we accompany pasta on a daily basis with vegetables, fruits, nuts, legumes, among others.

Additionally, there are now whole wheat pastas with more dietary fiber, which can help maintain healthy blood sugar levels and promote digestive health.

Myth or truth? Pastas cause weight gain.

Myth. No single food will make a person gain weight. Weight gain is determined by the balance between calorie intake, energy expenditure, genetics, stress, hours of sleep, hormones, environment, among several other reasons; so one food will not be the reason for weight gain.

One study (systematic review and meta-analysis of randomized controlled trials in adults) indicates that “pasta in the context of low-GI dietary patterns does not negatively affect adiposity and even reduces body weight and BMI compared to low-GI dietary patterns.” high”. The GI is a measure of how quickly and significantly a carbohydrate-rich food can raise blood sugar. The faster the absorption, the higher and faster a person’s blood sugar levels will be. This means that consuming pasta in a balanced and varied diet, with whole foods will not affect a person’s weight, they could even lose weight.

Pastas, if eaten in a balanced diet, do not automatically cause weight gain. Additionally, the way we prepare pasta is important, and cooking it “al dente” is better, as it allows the starch to remain, and the glycemic index (impact on blood sugar) compared to overcooking is minor. If it is accompanied with vegetables and proteins, it will be even more satiating and nutritious.

Myth or truth? Pastas have no nutrients

Depends. Pastas may contain more or less nutrients depending on their preparation. Below we review them. In a 100 gram portion of cooked pasta, we will find between 5.8 grams of protein, 30 grams of carbohydrates, 0.58 grams of fat and 158 Kcal.

If we want to obtain a greater amount of fiber, the ideal would be to opt for alternatives that are integral. A 100 gram serving of whole wheat pasta may contain around 5-7 grams of fiber, while refined pasta may have less than 2 grams of fiber.

Pastas in general can provide small amounts of B vitamins, such as folic acid, riboflavin and niacin, as well as minerals such as iron and magnesium. However, the amount of vitamins and minerals present in pasta is relatively low compared to other foods. Some brands have seen the need to enrich them with nutrients because they have realized that they are widely consumed foods. That is why we recommend reading the labels to find out if they have vitamins or not.

Pastas are a versatile and nutritious food that can be part of a balanced diet. By separating myths from science-backed realities, we can enjoy this dish with peace of mind. Something very important is that if you have any disease or pathology you should consult with your trusted nutritionist about the amount of this food you can consume. Also, let’s not forget that the key is balance.