What Are The Health Benefits Of Pasta?

What Are The Health Benefits Of Pasta?

Thanks to its accessibility and versatility in cooking, pasta is an element basic in the average American diet. In fact, the average American consumes 20 pounds each year, according to North Dakota State University. The pasta provides you with energy, as well as essential nutrients in the form of fiber, vitamins and minerals. Combine your pasta with healthy ingredients to prepare meals full of nutrients.

Carbohydrates and fiber

The pasta provides beneficial carbohydrates. One cup of white spaghetti contains 43 grams of total carbohydrates, while an equivalent serving of whole wheat spaghetti offers 37 grams of total carbohydrates. Carbohydrates are a primary source of fuel for the body. Whole wheat pasta also provides a considerable amount of fiber, a particularly beneficial type of carbohydrates. Fiber helps fight chronic diseases, such as obesity and type 2 diabetes, and stimulates digestive health. A 1-cup serving of whole-wheat pasta contains 6. 3 grams of fiber, which provides 17 percent of the recommended daily intake for men and 24 percent for women, an amount set by the Institute of Medicine. White pastas are lower in fiber, about 2.5 grams per serving.

Selenium and manganese

Both white and whole wheat pastas act as an excellent source of selenium, a mineral that activates antioxidant enzymes responsible for protecting cells against molecular damage. A 1-cup serving of any type of pasta provides approximately two-thirds of the recommended daily intake, determined by the Institute of Medicine. The paste also contains manganese, a mineral that helps metabolize carbohydrates and regulate blood sugar. One serving of whole pasta has 1. 9 milligrams of manganese, more than 100 percent of the daily intake for women and 83 percent for men, while an equivalent portion of white pasta contains 0. 5 milligrams.

Folate and carotenoids

Eat white pasta as a source of folate (vitamin B-9) or opt for whole wheat pasta as a source of the carotenoids lutein and zeaxanthin. Folate plays a role in the development of red blood cells and promotes rapid growth of cells, while lutein and zeaxanthin promote healthy vision. A diet rich in carotenoids, such as lutein and zeaxanthin, also reduces the risk of lung cancer, explains the Linus Pauling Institute. A serving of white pasta provides 167 micrograms of vitamin B 9, or 42 percent of the recommended daily intake of folic acid established by the Institute of Medicine.One serving of whole wheat pasta contains 113 micrograms of lutein and zeaxanthin.

Make it healthy

Use pasta as a base for healthy dishes rich in vegetables, lean proteins and healthy fats. Lightly coat whole wheat spaghetti with olive oil, then mix sautéed green leaves and hazelnuts for a sinful but healthy and easy-to-prepare meal. Cover pasta with roasted vegetables such as fennel (fennel), red peppers, onion and garlic, and then with tomato sauce and basil. Another alternative is to incorporate the pasta into cold salads. Whole wheat rotini fits well with chopped kalamata olives, roasted red pepper and lemon juice vinaigrette, while bowties with steamed shrimp, red pepper and a mixture of olive oil and ground pepper are an option spicy salad

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