On a Diet? You Can Still Enjoy Pasta!
If you can’t imagine a life without pasta but are concerned about your weight, don’t worry. Registered Dietitian Diane Welland, shares tips for pasta-lovers on a diet and explains why pasta is a healthy choice and can even help you keep weight in check.
Look at the Science
New research published in Nutrients examined 38 studies evaluating pasta intake and body weight outcomes, as well as potential mechanisms by which pasta may influence body weight (e.g., appetite regulation, glycemic response). This new research suggests pasta consumption is not associated with overweight or obesity in healthy children and adults, and in fact, may be inversely associated with Body Mass Index (BMI) or abdominal obesity, particularly when consumed in the context of a healthy dietary pattern.
How can pasta do this? Research suggests slow digestibility resulting in a low glycemic response of pasta may play a role. A lower glycemic response may lead to a lower release of insulin. Insulin has been shown to trigger hunger and can potentially increase food intake. Cooking and cooling pasta also helps as this can lead to the formation of resistant starch, which can make you feel full longer.
Load up on the Veggies and Low-Fat protein
Veggies like zucchini, broccoli, cauliflower, and peppers are low calorie options that add color, flavor and bulk to your plate. Beans, lean chicken, and fish, add protein and texture. Dress up your meals with fresh herbs and light tomato or vegetable-based sauces, avoid pasta drenched in heavy creams or rich cheese.
Keep Portion Size in Check
Although calories vary depending on the size and shape of your pasta, consider that only one cup of cooked spaghetti contains just 200 calories, with little fat and sodium. That leaves plenty of room to fill up your plate by piling on the leafy greens like spinach or kale, mushrooms, broccoli, cauliflower, chili peppers, squash and onions. Make each bite satisfying and flavorful with fresh herbs. “Don’t deprive yourself,” says Welland, “If you eliminate food you love you’ll only want it more. Rather eat small amounts and don’t feel guilty.”
Choose Healthy Fats Keep Portion Size in Check
Olive oil, avocado and nuts are healthy fats and the best way to give your pasta a nutritional punch without overdoing it. Use them sparingly to perk up your pasta and vegetable dishes and you’ll still have room for a sprinkle of cheese like in this Greek Pasta salad. Or why not be creative and toss together a pasta salad with fruit and walnuts.
Make it Meatless
Plant-based pasta dishes that don’t rely on cheese and meat but rather vegetables and beans, that are naturally lower in calories and fat. They’re also easy to prepare, like this fast 3-bean Macaroni Salad.