Does whole wheat pasta help you lose weight?

When is it really worth using the whole wheat pasta in the diet? And what are the differences most important with the white pasta? These are questions to which we try to give specific answers, with a premise: wholemeal pasta is certainly useful when you decide to want lose weight. Also thanks to a slower process of carbohydrate absorption and the fact that wholemeal pasta gives us a greater sense of satiety. And so it leads us to eat less. But let's examine them in order. property, benefits, the features of this choice, and how it can best be expressed in our table.

Benefits

La pasta of whole durum wheat semolina it is obtained through a mixture of whole durum wheat semolina and water. The word “integral" indicates that the semolina used is not subjected to the refining process used to obtain white flour. In wholemeal flour, all the components of the grain—bran, endosperm, and germ—are preserved, because the grains are ground as nature creates them, along with their outer covering. Even the nutritional properties, consequently, they are Elevate.

How it is made

According to a regulation of the Italian Republic, the wholemeal semolina pasta is a typical product of the Made in Italy. In the Presidential Decree n. 187 of 2001 it is stated that «The term “wholemeal durum wheat semolina pasta” refers to the product obtained from the drawing, rolling and subsequent drying of dough prepared exclusively with wholemeal durum wheat semolina and water». However, semolina is not the only flour from which pasta is obtained. pasta integral, but this can also be obtained from other cereals and flours, such as soft wheat flour, obtained from corn, barley and oats.

Differences with normal pasta

The main difference between wholemeal pasta and white pasta concerns the Working processThe calories are more or less the same: 100 grams of whole-wheat pasta contain approximately 324 kcal, compared to the 253 kcal contained in white pasta. However, whole-wheat pasta is considered healthier than white pasta. This is both because its lipid content is lower than that of white pasta and because it contains a significant amount of fibers and carbohydrates Complex. Whole-wheat pasta also contains a higher amount of plant-based proteins, which perform important functions in the body, than white pasta. Specifically, compared to white pasta, whole-wheat durum semolina pasta contains more protein (about 12 percent), more soluble vitamins, minerals, and dietary fiber. It also contains more complex carbohydrates and up to five times more fiber than traditional pasta. This allows whole-wheat pasta to provide a greater feeling of satiety and regulate bowel function.

Does it make you lose weight?

By including the consumption of wholemeal pasta in a healthy lifestyle that reduces excesses, such as alcohol, smoke If you consume seasoned and refined foods, you're less likely to gain weight over the years. The presence of higher amounts of complex carbohydrates and fiber provides a greater sense of satiety and prevents you from feeling hungry as quickly. Normally, carbohydrates are transformed into glucose, the sugar present in the blood, which is absorbed by cells and converted into energy; excess glucose is stored and localized in the body as fat. In whole-wheat pasta, however, carbohydrate absorption is slower, the energy is released more gradually and therefore also fat accumulation is less.

Property

Wholemeal pasta provides the body with the right amount of vitamins, fibers e mineral saltsAn important property of wholemeal pasta concerns theindex glicemico: since this is low, the energy from the carbohydrates is released gradually into the blood and this avoids insulin spikes. These are harmful not only to those suffering from diabetes but to everyone, especially the female population. Insulin spikes, in fact, favor the accumulation of fat and predispose to cardiovascular disease and breast pathologies. The presence of the Vitamin E, an antioxidant par excellence with anti-aging effects and the presence of phytoestrogens, useful for the well-being of bones and heart, especially in women.high amount of fiber It then allows for greater disposal of waste through the faeces and is therefore beneficial for the intestine, because it counteracts constipation.

People often wonder whether the consumption of wholemeal pasta whether or not suitable for celiacsThe answer varies depending on the type of grain the pasta is made from. If the grains contain gluten, such as semolina, spelt, and oats, the pasta, even if whole wheat, cannot be eaten by celiacs. However, if the pasta is made with gluten-free flours, such as corn or millet, then it can be safely consumed by celiacs. To be safe, however, it's always advisable to: read the product label and check the presence of a barred ear of corn or of “gluten-free” wording.

Whole wheat pasta recipe with vegetable carbonara

For a tasty dinner, we suggest this reciperecipe easy to prepare, with seasonal vegetables:

Ingredients

(For 4 people)

• 320 g wholemeal durum wheat semolina pasta
• 100 g green beans
• 100 g asparagus
• 2 eggs
• 30 gr smoked provola
• 20 gr parmigiano reggiano
• 20 g Roman pecorino
• Oil, salt and pepper (to taste)

Preparation

Wash and clean the green beans, cutting them into thin slices. Clean the asparagus, removing the tough part of the stems and washing them, peeling the inner parts of the stems, which will then be grated; keep the tips whole and set aside. In a bowl, mix the eggs with the cheeses, salt, pepper, and scamorza.

Bring the water to a boil and add the pasta; five minutes before the end of cooking, add the green beans and then, after two minutes, the asparagusOnce the pasta and vegetables are cooked, drain everything and add it to the bowl containing the beaten eggs, mixing everything together with a drizzle of oil.

Read also:

• Spaghetti al cartoccio with grilled cherry tomatoes, a recipe that uses up leftover pasta.
• Pasta Frittata: The Asparagus Recipe That Uses Leftovers
• Tagliatelle with artichokes, a healthy recipe that also includes green pasta with spinach.
• Homemade gluten-free pasta, the recipe