Pasta Integrale and the excellent result based on the experience of Cristian Marino
What are the benefits of wholemeal Pasta?
Wholemeal Pasta has wholly entered the diet of many people. But what are the real benefits it brings to our bodies?
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 fiber content and nutrients.
But what are the characteristics and actual benefits of wholemeal Pasta?
Wholemeal Pasta is obtained with two simple ingredients: wholemeal durum wheat semolina and water.
The difference with traditional Pasta is that wholemeal semolina is not subjected to the refining processes used to obtain white flour (type 00 and type 0), and This ensures that all the components of the grain are present in wholemeal flour: bran, endosperm, and germ, which contain essential 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, which makes it a food rich in nutrients, suitable for both a slimming and a healthy and balanced diet.
What are all the advantages of this food according to my personal experience and some specific studies by qualified doctors?
Here is a good article from Rachael Link, a registered dietitian and health writer for
https://www.healthline.com/ . Please read it, as this helps you better understand whether pasta is good for you.
Let’s see them together :
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.
However, keep in mind that whole-grain pasta is made from whole-wheat flour that has been pulverized.
Source : Healthline.com
This process diminishes the beneficial effects of the whole grains found in pasta since grains with smaller particles are digested more rapidly, leading to greater increases in blood sugar.
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.
It helps keep blood sugar stable
When you eat traditional Pasta, glucose quickly enters the circulation, causing the production of insulin, which brings blood sugar levels back to average values.
With the consumption of wholemeal Pasta, however, the blood sugar does not drop rapidly, and consequently, you do not feel the specific stimulus of hunger.
Furthermore, the decrease in insulin in the blood moderates the stimulus for transforming carbohydrates into fat reserves.
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 – a good portion of the germ, a source of essential nutrients, starches, proteins, and mineral salts.
These characteristics have a very positive influence on the intestine and are very useful for preventing 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 advice is to season the Pasta with light sauces based on fish and vegetables and remember the law of simplicity :Few fresh ingredients matched with respect and locally sourced whenever possible
This post is informational only.
Cristian Marino
If you need to change your diet plan or have food allergies and intolerances, please always speak to a dietitian or a specific physician.
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