Have you been craving for pasta but you think your weight loss goals may get affected? Well, according to a recent research, not anymore. How you ask? Read on!
There are four key biomolecules, also known as nutrients, which ensure the body is supplied with all the energy necessary to sustain normal day to day functions conducted by it. These nutrients are:
- Nucleic acids
Because the body cannot produce these nutrients on its own, we need to eat food which areis the source of such nutrients. However, some of these components if consumed in excess can make the body react adversely, for instance, the excess of carbs can lead to obesity. TWhich is wherefore,y for quite a long time, pasta has been frowned upon by health and fitness experts. Pasta similikear to other sources of high carbohydrates like rice, white bread or potatoes was previously recommended to being consumed in a very small quantity. However, an article published by BMJ Open on April 2, 2018, has suggested that pasta has actually helped people to lose weight.
What’s All The Fuss About?
So this all started on April 2, when an article about how eating pasta could lead to weight loss was published on the website – BMJ Open. Here’s the breakdown of that article.
- The study was conducted on 2,500 voluntary participants.
- These participants had a carbohydrate-rich diet which includes consumption of food items like pasta, rice, white bread, etc.
- At the end of the research (after 12 weeks), it was found that those who ate about 3-3 servings of pasta (about half a cup) every week, lost approximately a pound (close to half a kilo).
- While a pound may not seem like much, it is worth noting that the aim of the study was to see how much weight could a person gain by eating the said amount of pasta.
So yes, this news is indeed an exciting discovery.
How Does This Work?
So to understand how eating pasta leads to weight loss, we must take a look at a few key concepts behind.
The Concept Of Glycemic Index (GI)
Glycemic Index or GI is the rate of measurement is used to measure how fast carbohydrates in various foods impact the blood sugar levels. GI measurement is important because it provides a relatively better idea of how much a food impacts the blood sugar level as compared to the older method of just measuring the amount of carbohydrate in foods.
Types of GI
There are two types of GI foods, namely, low-GI and high-GI. Each of which is explained below.
- Low-GI Foods
Low Glycemic Index foods are the ones which take longer for the body to absorb and digest, which ensures that you keep feeling fuller and less hungry for a long time. Low-GI foods are recommended by health and fitness experts because with relatively smaller servings of meals you get your required amount of energy and ultimately stay on track with your weight loss goals.
- High-GI Food
High Glycemic Index foods are the ones which take a very short amount of time to be digested by the body. Meaning, within a very short period of having a low-GI meal you’ll start feeling hungry (also known as “getting the munchies”). This ultimately leads to overeating and unhealthy weight gain.
What GI Type Does Pasta Belong To?
According to this study, pasta was categorized among the low-GI foods, which means that body takes longer to absorb it and leaves you feeling fuller for a much longer period of time, keeping those “munchies” away.
Should I Just Switch To Eating Pasta Regularly?
The short answer is, no. In this study, the people were subjected to moderate to low servings of pasta weekly. So, if you were planning to binge eat on pasta after reading this article, now you know. The best way to include pasta in your diet would be to consume it in small portions a few times in a week.
Note: Health experts suggest adding a lot of veggies, fish and other protein-rich content to your bowl of pasta for more effective weight results.
Take Away – Does Pasta Help You Lose Weight?
The key points of the article are listed below, you should keep them in mind and your weight loss goals will not just be a distant dream.
- Pasta is a low-GI food, it gets absorbed slowly as compared to rice or wheat.
- This slow absorption and digestion, helps you put those snack-cravings at bay, keeping you feeling fuller for a long time.
- While it is true, pasta may help with weight loss, it is to be only consumed in moderated servings.
- Add-ons like green vegetables and protein-rich food items make the bowl of pasta even more healthful.
So, to conclude, we leave you with the words of American screenwriter, Anna Thomas, “We all eat, and it would be a sad waste of opportunity to eat badly.”.