How to eat pasta for weight loss ? Can we eat pasta even if we are on a diet? Do I have to eat wholemeal pasta? These are just some of the questions that many people ask themselves when they want to lose weight but at the same time don’t want to give up on a plate of pasta. Let us try to answer these questions.

1) Can we eat pasta even if we are on a diet? Absolutely yes, but watch out for food combinations. Better to eat less pasta and add more vegetables to the dish, and if possible balance it with foods rich in fiber (oil seeds, flax seeds or chia for example) and low in proteins (a little natural tuna, tofu in chunks, diced chicken or turkey, boiled legumes). In this way we can reduce the pasta by a third or half if we are on a diet, but paradoxically have a more filling and voluminous dish. For example 50 or 60 grams of pasta seasoned with a tablespoon of raw oil, a level teaspoon of toasted pumpkin seeds, 200 grams of zucchini, 50 grams of lean ricotta or light feta, fresh aromatic herbs. In this way we have a much more satisfying and satiating dishaccording to the satiety index , at just over 400 calories, the equivalent of only 100 grams of pasta with tomato sauce.

2) How to eat pasta for weight loss? Paying attention to the glycemic load of the meal. Choosing long shapes, adding a teaspoon of oil or in the cooking water or in a pan where, after having cooled it under running water once cooked, we can cook it again in combination with vegetables. In this way we are able to transform the starch of the pasta into a higher percentage of resistant starch , which does not have the same impact on blood sugar. All this (sauté it in a pan, etc.) after having drained it al dente. The same thing is achieved by putting a teaspoon of oil in the cooking water (if we want to avoid repassing it): the same thing also works with rice.

3) Wholemeal pasta is better than traditional pasta: long pasta shapes cooked al dente already have a lower glycemic index, so those who are not comfortable with wholemeal pasta can simply adopt these precautions. Wholemeal pasta overcooks less and has more fiber, but it doesn’t have to be a dietary strain because the glycemic index is similar.

4) So can we eat pasta to lose weight? Yes, but beware: in a healthy diet, variety is also what matters. We learn to eat different things every day even for the first course: today there are buckwheat pasta, legume pasta, pasta with hemp or spirulina algae, and above all more digestible pasta like the one with wheat by Senatore Cappelli. Not to mention rice, whole grains and so on. Eat well yes, eat varied above all: one thing does not exclude the other.