In days of tension and stress, many of us find ourselves drawn more to "comfort foods", especially carbohydrates. Pasta, of course, is almost always at the top of the list. Contrary to what is commonly thought - it is not necessarily a "calorie bomb", and there are several interesting things worth knowing about it.
1. How many calories are there in pasta?
The numbers surprise quite a few people. In 100 grams of cooked pasta there are usually about 130–160 calories, depending on the type of pasta and the amount of water it absorbed during cooking. That means that in terms of calories alone, pasta is not very different from other carbohydrate sources such as rice or potatoes. What usually makes the dish more caloric is דווקא the sauce and the toppings.
2. Pasta can be relatively filling
Compared to other starch sources such as bread, ptitim or sometimes even white rice, pasta sometimes has a lower glycemic response. The reason for this is related to the structure of the pasta: During the preparation of the dough from durum flour, a dense network of gluten proteins and starch is formed, which slows the breakdown of carbohydrates in the digestive system. Therefore the rise in blood sugar levels can be more moderate, and sometimes the feeling of fullness also lasts longer.
3. It is better to cook pasta "al dente"
When pasta is cooked a little less, so that it is still slightly firm to the bite - what is called al dente - the starch inside it is less accessible to digestion. The meaning is slower breakdown in the digestive system and a more moderate rise in blood sugar levels compared to pasta that has been overcooked and has become very soft.
4. Whole wheat pasta has a clear nutritional advantage
Whole wheat pasta contains all parts of the wheat grain - including the bran and the germ. Therefore it is richer in dietary fiber, and sometimes also in minerals such as magnesium and zinc and in antioxidants. The fiber contributes to better satiety and to proper functioning of the digestive system. Regular pasta made from white flour is not "bad", but whole wheat pasta usually has a higher nutritional value.
6. Legume-based pasta - richer in protein
In recent years, pastas made from red lentils, chickpeas or peas have appeared on the shelves. These pastas usually have more protein and more dietary fiber compared to wheat pasta, and therefore they are also more filling and sometimes cause a more moderate rise in sugar levels. For those who eat little meat or chicken, they can be an excellent base for a filling vegetarian meal.
7. It is possible to prepare pasta in advance - but there are several important rules
It is definitely possible to cook pasta in advance and keep it in the refrigerator for a quick meal later. In order for it not to stick, it is recommended to cook it a minute or two less than the usual time, drain it well and cool it relatively quickly. If it is stored without sauce, it is possible to mix it with a little olive oil. The pasta should be stored in a closed container in the refrigerator for up to 3–4 days. When you want to use it, simply heat it in a pot with the sauce or add a little water or sauce to restore moisture.
In short, pasta does not have to be the enemy of a healthy diet. As always - everything depends on the quantity, the type of pasta and what else is added to the meal.