Pasta integrale and the good result based on the experience of Cristian Marino
What are the benefits of wholemeal pasta?
Wholemeal pasta has fully entered the diet of many people. But what are the real benefits it brings to our body?
Let’s find out :
Wholemeal pasta has now fully entered the diet of many of us, especially in Italy:
it is good, suitable for those who pay attention to the line, and healthy, thanks to the high content of fiber and nutrients.
But what are the characteristics and real benefits of wholemeal pasta?
Wholemeal Pasta: this is how it is obtained
Very simple ingredients : WHOLEMEAL DURUM WHEAT semolina, water.
The difference with traditional pasta lies in the fact that wholemeal semolina is not subjected to the refining processes used to obtain white flour (type 00 and type 0).
This ensures that all the components of the grain are present in wholemeal flour: bran, endosperm and germ, which contain important nutrients for the body, as opposed to white flour which is mainly composed of starches.
The benefits of wholemeal pasta
I have seen that all the components of the grain of wheat are present in wholemeal pasta, and this is what makes it such a food rich in nutrients, suitable for both a slimming diet and a healthy and balanced diet.
But what are all the advantages of this food?
According to my personal experience and some specific studies of qualified doctors
Let’s see them together!
1 Contains more nutrients than white pasta
Whole durum wheat semolina pasta has a slightly higher protein content than traditional pasta
In addition, it has a higher content of water-soluble vitamins, mineral salts and dietary fiber.
2 It slows down the assimilation of fats and sugars
Wholemeal pasta contains more complex carbohydrates and more fiber than traditional pasta.
The fiber, being more voluminous, gives a greater sense of satiety and in addition slows the absorption of carbohydrates, helping to prevent the accumulation of fat, constipation, cholesterol and nervous hunger.
The greater quantity of fiber contained in wholemeal pasta also promotes intestinal regularity.
3 It helps keep blood sugar stable
When you eat traditional pasta, glucose quickly enters the circulation, causing the production of insulin which has the task of bringing blood sugar levels back to normal values.
With the consumption of wholemeal pasta, however, the blood sugar does not drop rapidly and consequently you do not feel the typical stimulus of hunger.
Furthermore, the decrease in insulin in the blood moderates the stimulus for the transformation of carbohydrates into fat reserves.
4 Packed with antioxidants and enzymes
In wholemeal semolina, the unrefined wheat grain retains all its parts with a consequent high intake of the nutrients contained in them:
bran – the outer shell contains fiber, antioxidants, zinc, copper, iron, magnesium and B vitamins;
the germ – the embryo inside the grain, rich in antioxidants, polyunsaturated fatty acids, B vitamins and vitamin E;
the endosperm – useful portion of the germ, source of essential nutrients, that is, starches, proteins and mineral salts.
These characteristics have a very positive influence on the intestine and are very useful for the prevention of cardiovascular diseases.
In conclusion I can confirm from personal experience what some studies say:
In addition to having a lower glycemic index than traditional pasta, the one made with wholemeal semolina also has a lower calorie content.
The important thing is that wholemeal pasta does not become an excuse to eat more, since the difference in calories compared to the classic one is not so high.
My honest advice is to season the pasta with light sauces based on fish, vegetables and remember the law of simplicity :
Few fresh ingredients matched with respect and locally sourced whenever possible.