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How to eat pasta without gaining extra weight: Italian secrets

How to eat pasta without gaining extra weight: Italian secrets How to eat pasta without gaining weight (Collage, RBC-Ukraine)
Author: Daria Shekina

Pasta, noodles, spaghetti, cannelloni, and other flour-based products are a part of the foundation of the diet in many countries around the world. They are rich in carbohydrates, filling, but the only downside is that they are a starchy dish that can lead to weight gain.

However, the residents of Italy do not generally suffer from obesity and, on the contrary, they are very slim. How to eat pasta and not gain weight is explained by RBC-Ukraine, according to Wprost.

Pasta does not lead to obesity

Italians are considered one of the slimmest nations in Europe. As one study has shown, their consumption of pasta helps them maintain their lean figures.

Scientists analyzed the height, weight, and dietary preferences of 23,000 Italians and discovered that the secret to their slimness lies in how they eat pasta.

How to eat pasta correctly

To maintain their Italian figures, moderation is key. They don't start eating unless they are hungry, and they finish their meal before they are full. Typically, a serving of pasta is about the size of a cup.

Another secret is that they eat pasta al dente, which makes digestion more efficient and faster.

Thirdly, Italians follow a Mediterranean diet, which includes a lot of fresh vegetables, fish, and seafood. They consume very little red meat and processed foods.

Most pasta sauces are based on tomatoes, olive oil, oregano, basil, pepper, tarragon, and rosemary.

The fifth secret is that they choose spaghetti and pasta made from hard wheat varieties. You can also opt for rye, buckwheat, rice, soy, or whole-grain pasta.

The sixth secret is that they don't rush during meals because lunches and dinners are not just meals but also a source of pleasure and a way to socialize.

How to eat pasta without gaining weight

Eat pasta in small portions. Half a cup of pasta should be the main course, with the rest consisting of toppings like sauce, lean meats, fish, vegetables, nuts, seafood, and olive oil.

Cook pasta al dente. Consuming overcooked pasta can lead to a sudden spike in blood glucose levels. When it drops, you may feel drowsy, and hunger returns more quickly.

Cool down the pasta. Before eating, cool the pasta to room temperature. This lowers their glycemic index.

Carefully choose your sauce. Excess weight is often caused not by pasta but by the sauce. Therefore, avoid heavy cream, mayonnaise, fatty sauces, and processed additives.

Use healthy additives. Instead of fatty bacon, add mushrooms or zucchini to your carbonara.

Vegetables. Always include a generous amount of vegetables in any pasta dish.

By the way, we wrote about what to eat to calm down.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.