Eat pasta without fear of getting fat

Pasta is a lot of people’s favorite food! The dish is perfect for Sunday lunch, family gatherings or a romantic dinner. Too bad that, often, the masses are banned from diets and considered “enemy of the scales”.

But, contrary to what it seems, pasta is not always a villain for those looking to lose weight. If prepared in a healthy way, it can be a great alternative to vary everyday dishes.

Different types of pasta

1. Traditional noodles: There are many types of noodles available in the market. The most common is made with white flour. According to nutritionist Marina Donadi, this type of pasta is a source of simple carbohydrates, that is, it turns into sugar quickly in the body. The negative point of this option is that, as it is easily digested, the feeling of hunger appears soon.

2. Colored noodles: There are also colored noodles, which have vegetables in their composition, but Marina Donadi says that they should not replace the consumption of vegetables.

3. Wholemeal pasta: The specialist’s highlight goes to wholegrain pasta, the best option for those looking for a healthy diet without gaining weight. This is because it is a complex carbohydrate, which takes time to digest and prolongs the feeling of satiety. In addition, this type of pasta is rich in fiber, which helps in the proper functioning of the intestine, and has other nutrients, such as B vitamins, magnesium and iron.

After all, pasta fattening?

Marina Donadi explains that, if consumed in excess, the masses can indeed gain weight. But the problem isn’t just the dough – often the real culprits are the side dishes. White sauce, bacon, roasted chicken… There are countless options added to pasta in Brazilian dishes, and it is common to find sauces with more calories than the pasta itself.

But Donadi assures that, by making the right choices, pasta is a good source of energy and will not harm weight loss. To make it a friend of your diet, the secret is in the preparation. Try to make healthy choices, such as swapping white sauce for natural tomato sauce and fatty side dishes for leaner ones. Adding vegetables is also a great idea to vary the preparation and spice up the dish.

Consuming the pasta accompanied by a lean protein source, such as skinless chicken, fish and light turkey breast, is another tip from the nutritionist. According to Marina Donadi, protein slows down the absorption of carbohydrate by the body, making you feel fuller for longer.

Revenues

Check out two simple and healthy recipes recommended by the nutritionist to include pasta in your diet:

Wholemeal pasta with tuna

Calories: 360 (approximately)

Ingredients

• 80g whole wheat pasta
• 1 spoon of minced garlic
• 2 tablespoons chopped onion
• oil to sauté
• 3 tablespoons of tomato sauce
• 3 tablespoons of tuna (naturally grated)
• Salt and pepper to taste

Preparation mode:

1. Cook the macaroni, drain and set aside.
2. In a nonstick skillet, sauté the onion and garlic in a drizzle of olive oil.
3. Add tomato sauce and tuna. Season with salt and pepper to taste.
4. Pour the sauce over the pasta and serve immediately.

Macaroni in white sauce

Calories: 400 (approximately)

Ingredients

• 80g whole wheat pasta
• 2 tablespoons chopped onion
• oil to sauté
• 1 tablespoon of light cottage cheese
• 2 spoons of skimmed milk
• 1 slice of chopped turkey breast
• 1/2 cup cooked and chopped broccoli
• 2 tablespoons of peas
• Salt and pepper to taste

Preparation mode:

1. Cook the macaroni, drain and set aside.
2. In a nonstick skillet, sauté the onion and garlic in a drizzle of olive oil.
3. Add the skimmed milk and light curd and mix well.
4. Add the turkey breast, broccoli and peas. Season with salt and pepper to taste.
5. Pour the sauce over the pasta and serve immediately.