Pasta is one of the most consumed foods in the world , which today is prepared with different ingredients and combined with multiple foods thanks to its versatility of preparation and consumption. 

This food made from wheat flour and water , is part of different recipes and is immersed in the diet of a large number of people worldwide. This thanks to its easy preparation , its energy contribution and the feeling of satiety that consuming said food brings. 

Although it is true that there are different myths about the disadvantages of consuming pasta, in the following article you will learn about the benefits of pasta, its nutritional value and the best way to consume it, so you can integrate it into your diet in a healthy and balanced.

What is pasta?

Pasta is a food of Italian origin made from wheat semolina and water , thus forming a dough that is then stretched and stretched, cut and subsequently cooked. 

Note: The types of pasta vary according to the ingredients with which they are prepared. Usually, eggs and salt are added to achieve a better consistency and flavor.

Likewise , there are pastas made with vegetables, such as carrots, beets and spinach , among other vegetables, which are also enriched with a greater amount of nutrients. On the other hand, pasta prepared with semolina is not suitable for celiacs due to the large amount of gluten that said compound has. 

Therefore, currently you can get pasta made with other types of flour, such as corn, quinoa or millet , which do not contain gluten and are ideal for people sensitive to said compound or the ideal whole wheat pasta for people who suffer from slow digestion.

What are the benefits of eating pasta?

The benefits of pasta are attached to its various nutritional properties, taking into account that eating pasta as part of a balanced diet helps to have more energy during the day, provides a good amount of fiber for the body , in addition to being easy digestion. 

For its part, consuming pasta can also provide a good amount of protein, which is necessary in the diet to maintain optimal body function. In this sense, we present 7 benefits of pasta for health :

1. Lowers cholesterol and blood sugar levels

This food has low amounts of sugars, it also contains a large proportion of fiber , which gives pasta its great benefits to keep cholesterol and blood sugar levels stable 

To highlight: It is a fat-free food , so eating pasta helps control bad LDL cholesterol.

2. Lowers blood pressure

Whole wheat pasta, generally made with bran or wheat germ, is low in carbohydrates, and also has large amounts of B vitamins and folic acid , important properties in maintaining heart health. 

On the other hand, since pasta is a food rich in fiber, as mentioned above, it helps to reduce the amount of fat stored in the veins and arteries , which favors blood circulation and reduces blood pressure.

3. Promotes the digestive process

Fiber is one of the properties that helps the most to reduce the amount of fat, favors slow digestion, intestinal transit and diseases associated with the gastrointestinal system in general. (1)

You should know: Pasta is a dish rich in said compound, so its consumption, especially of the integral type, can help combat constipation and improve digestion after eating foods with a high protein or saturated fat content. .

4. Increases energy and physical performance

The high energy intake contained in pasta is a good ally for people who want to obtain energy in a healthy and natural way. Its energy contribution is due to the high content of carbohydrates and proteins , 2 compounds necessary to increase physical performance. 

5. Promotes brain health

The carbohydrates present in pasta directly favor brain health. This thanks to the fact that carbohydrates serve as the main sustenance for the brain to perform each of its functions , they also help the cerebral system to reduce tension, stress and anxiety. 

To highlight: Likewise, the set of vitamins and minerals that this food has, especially iron and magnesium , improve mental health , since they are essential substances for good neurocerebral development.

6. Improves muscle function 

It is usual for people to consume a greater amount of pasta to gain muscle mass, this is because the carbohydrates present in said food favor muscle glycogen reserves , that is, the substance that is responsible for providing energy to the muscles during physical activities.

7. Contributes to the maintenance of body weight

It is common for people to maintain the concept that pasta is fattening due to the amount of carbohydrates it has, however, the consumption of whole wheat pasta can help maintain and reduce body weight. 

You should know: Since pasta is a source of fiber and has a high level of protein , this food rewards a satiating effect that favors people who want to maintain their weight and control episodes of food anxiety.

Nutritional properties of pasta

Generally, the main ingredient with which the pasta is made is wheat semolina , however advances in gastronomy have led to the fact that pasta can be enriched with nutrients , reducing the amount of carbohydrates it formerly contained and making it suitable for celiacs. 

For these reasons, below we present the nutritional properties of pasta so that you can have a balanced and healthy diet:

1. Vitamins and minerals

Vitamins and minerals are necessary substances for the normal and healthy functioning of the body , therefore, it is necessary to consume foods that have a good content of these compounds. 

For its part, pasta contains multiple vitamins and minerals, which according to Self magazine (2) , in 100 grams of pasta can be found: 

  • Vitamin B1: 7% CDR
  • Vitamin B2: 3% CDR.
  • Vitamin B3: 4% CDR.
  • Vitamin B5: 4% CDR.
  • Manganese: 69% RDA.
  • Selenium: 37% RDA.
  • Phosphorus: 9% RDA.
  • Magnesium: 8% RDA.
  • Copper: 8% CDR.
  • Iron: 1.6 mg. 
  • Potassium : 230mg.

2. Other compounds

The compound that stands out the most from pasta is fiber. Therefore, the consumption of pasta can have benefits for people who suffer from slow intestinal transit. Likewise, it has high proportions of carbohydrates in the form of starch. (3)

Likewise, eating pasta can provide the following compounds: 

  • Calories: 359
  • Protein: 12.78 g.
  • Carbohydrates: 9% Recommended Daily Allowance (CDR)
  • Fiber: 18% CDR.
  • Glucose: 2.60 g.

Note: The amount of protein in pasta may vary, this is due to the ingredients that the preparation of said food contains, for example: if the pasta contains eggs, the amount of protein will be even higher.

How should pasta be consumed?

For the family in general, the consumption of pasta is common, in addition to the large number of recipes that include this dish, which is why cooking pasta has become a tradition both in Italian kitchens and in the rest of the world 

In this sense, one of the healthiest ways to consume pasta and take advantage of the large number of properties and benefits it possesses is to cook it with water and combine it with vegetables , especially those classified as superfoods , such as broccoli or salmon . In addition to adding olive oil to the preparation. 

To highlight: The versatility provided by cooking pasta makes the list of recipes that can be prepared with this nutritious food extensive, likewise it does not require a large amount of resources to obtain and cook it.

Key Findings

  • Pasta is a traditional Italian food , prepared from wheat semolina and water. 
  • Among its nutritional properties, its great contribution of carbohydrates, fiber, manganese , protein and group B vitamins  stands out.
  • Pasta consumption promotes heart , gastrointestinal and brain health.
  • It is a food that directly benefits the muscular system , physical performance and increased energy.

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