Do I have to ditch pasta to lose weight?

The question: I love pasta. Can I eat it and even lose weight ? The answer: Yes ! Of path you can eat pasta and lose weight, provided of course, you keep your helping size in assay and it ‘s not stuffed with kernel or smothered with cheese or Alfredo sauce. By itself, pasta is a alimentary food. It contains about no fat, cholesterol and sodium and is an excellent reservoir of low glycemic carbohydrates. Foods with a low glycemic index are broken down slowly in the body and release their carbohydrate ( glucose ) gradually into the bloodstream. As a result, they can help you feel full long after eating. thus, how much pasta can you eat if you ‘re trying to lose weight ? Well, consider that one food template serving – one-half cup – of cook pasta ( no sauce ) has 104 calories. I am not suggesting you eat only half a cup of noodles, that ‘s not much. For a meal, I typically advise my weight unit loss clients to keep their helping of cook pasta to 1 to 1.5 cups ( women ) and 1.5 to 2 cups ( men ).

The serving size of pasta on nutrition labels is given as a dry weight, so it can be hard to know how much to cook. In general, for small-to-medium-shaped ( macaroni, penne, fusilli ) and long-shaped pasta ( spaghetti, linguine, fettuccine ), 56 grams dry weight ( about ½ cup ) yields one cup ( 250 milliliter ) of cooked pasta. A serving size of 85 grams dry ( about ¾ cup ) will yield about 1.5 cups ( 375 milliliter ) of cooked pasta. ideally, top your pasta with tomato sauce which is broken in calories and fat and a good source of vitamins A and C. Tomato sauce is besides an excellent source of lycopene, an antioxidant linked with protection from certain cancers. If you ‘re using a boughten pasta sauce, expression for a intersection with no more than 70 calories, 1 gram saturated fat and 350 milligrams of sodium per one-half cup serving.

To help you feel satisfy, be sure to include protein in your pasta sauce – lean ground turkey, chicken front, shrimp, white kidney beans, and therefore on. Bulk up your sauce by adding enough of vegetables, such as chop zucchini, bell peppers, mushrooms, rapini and baby spinach.

Leslie Beck, a registered dietician, is the national conductor of nutrition at BodyScience Medical. She can be seen every Thursday at noon on CTV News Channel ‘s Direct ( www.lesliebeck.com ). Click here to submit your questions. Our Health Experts will answer choose questions, which could appear in The Globe and Mail and/or on The Globe and Mail world wide web locate. Your name will not be published if your question is chosen. The message provided in The Globe and Mail ‘s Ask a Health Expert center is for information purposes lone and is neither intended to be relied upon nor to be a substitute for professional medical advice, diagnosis or treatment .

source : https://nutritionline.net
Category : Healthy