At B-YOU we care a lot about the pasta we use for our meals. We follow the principle of Mediterranean diet but we make sure to just select whole grain pasta or eggs pasta made with wholegrain flour. There are many healthy reasons for that and we wanted to share with you this very interesting article about the main benefits of eating wholegrain pasta.
Carbohydrates are known as macronutrients, which the body needs in high amounts. They function to give you energy and support the brain and nervous system. Simple carbs occur naturally in milk, milk derivatives and fruits, but they are also prominent in cakes, cookies, candy, sweet drinks and sugary cereals. When consumed, simple carbs give you a fast spike of energy, but it wears off quickly. White pasta is technically a complex carb, but it is refined and starchy. This makes it act like a simple carb in the body. Consistent intake of simple carbs can promote weight gain and hinder weight loss efforts. Complex carbs, on the other hand, are digested at a slow pace and give you lasting energy levels. Whole-grain pasta is a good source of complex carbs. The recommended daily intake of carbs is 130 grams. A 2-ounce serving of whole-grain angel hair pasta has 41 grams of carbs.
Improved Digestive Health
Whole-grain pasta generally has at least 5 grams of fiber per serving. In contrast, regular pasta generally has 2 grams or less. The recommended amount of fiber per day is 30 to 38 grams for men and 21 to 25 grams for women. Oat bran is a form of soluble fiber, which helps reduce cholesterol and stabilizes blood sugar levels. Look for oat bran pasta in your local grocery store to reap these benefits as well.
Muscle Recovery and Tissue Repair
Protein is another macronutrient that has different responsibilities in the body than carbs. It helps repair cells and tissue, rebuilds muscle and strengthens hair, nails and skin. The recommended amount of protein per day is 46 grams for women and 56 grams for men. Whole-grain pasta has a moderate amount of protein, and a higher amount than regular pasta. Two ounces of penne for example, contains 6 grams. Regular pasta generally has half this amount or less.
Improved Functional Capacity
Iron is important for oxygen transportation to the muscles and rest of the body. This, in turn, gives you the ability to do daily functions optimally. Iron also helps with immune function and neurotransmitter production in the brain. Meats and fish tend to have a high amount of this mineral, but whole grains have moderate amounts as well. Whole-grain spaghetti has 8 percent of the recommended daily value in 2 ounces. Have your pasta with turkey or lean beef meatballs to add more iron to your meal. Spinach also has a moderate amount of iron, and would pair well as a side salad with your meal.
Stronger Bones and Immunity
Whole-grain pasta contains generous amounts of phosphorus, manganese, magnesium and selenium, while refined pasta has only negligible amounts. Each one of these minerals has a specific function in the system. Phosphorus, which is stored in the bones, helps with energy production, reduces muscle soreness from intense workouts and aids cell and tissue repair. Manganese helps with sex hormone production, blood clotting and it also contributes to strong connective tissue. Magnesium is essential for heart rhythm, strong bones, nerve function and blood sugar regulation. Selenium is an antioxidant that boosts immunity and promotes thyroid function.