Table of contents
- Include pasta to the healthy or unhealthy food?
- What are noodles?
- What is the difference between whole grain pasta and pasta made from white flour?
- How to make dry pasta?
- How can you make noodles yourself?
- What nutrients are in pasta?
- Noodles Contain Lectins?
- The glycemic Index of pasta is high? And as the glycemic load is?
- You should be al dente noodles to cook?
- Favor, the pasta, the development of cancer?
- Noodles make you fat?
- How to prepare pasta the healthy way?
- What you could eat instead of pasta?
- How many noodles per Serving?
- Are noodles healthy or unhealthy?
Include pasta to the healthy or unhealthy food?
Noodles consumed worldwide in large quantities. As they generally belong to the carbohydrate-rich foods and carbohydrates are sometimes referred to as unhealthy and fattening, is also the reputation of pasta is not always the best. Noodles are actually unhealthy?
This question can not be answered, basically, a lump sum, for pasta, there are endless variations and each variation has its own properties and effects on health, sometimes positive, sometimes negative.
As always, it comes in addition, not only on the quality of the noodle itself, but also in what quantities you eat now, what are the noodles, and with what other foods combined.
For a noodle dish, for example, 150 g of cooked pasta with 300 grams of vegetables, a little fried Tofu and tomato sauce is much healthier than a meal of 300 g of pasta with a bacon-cream Sauce, especially if the latter is several times eaten per week.
In the case of noodles in addition, the preparation can be crucial. To cook them soft or better al dente?
Last but not least, it depends on your own Constitution. This can decide whether or not it will be with noodles happy and healthy, or not. After all, who grain not well tolerate – whether Gluten or other ingredients, or who doesn’t get a carbohydrate-containing food, will not make pasta for sure his favorite food.
What are noodles?
Way noodles are traditionally made from cereals manufactured from wheat (Soft or durum wheat), spelt, or rice. In the meantime, however, there are so many noodle versions that the noodle market can hardly be overlooked.
So there are noodles made from buckwheat, Quinoa, millet, Kamut (or Khorasan wheat), Emmer, Maize, and Einkorn. There is wholemeal pasta, pasta made from white flour and noodles made from a mixture of wholemeal flour and white flour.
There are noodles made from legumes, i.e. chickpeas, noodles, mung bean noodles, red lentil pasta, soy pasta and peas pasta, pasta made from chestnut, of hemp, and there are, of course, the calorie-free konjac or Shirataki noodles.
Many of these noodles are not gluten-free, traditional varieties of wheat or spelt, of course.
While most of the pasta from nothing more than the corresponding raw materials (cereals, legumes, etc.) and water, sometimes with egg noodles, which contain eggs.
Of course, there are also noodles with turmeric, noodles with porcini mushrooms, noodles with Spirulina noodles with seaweed, noodles with nettles, pasta with garlic, pasta with spinach, etc., etc. this is not To say that these noodles seasoned after cooking with turmeric, or with mushrooms and vegetables will be served. The noodles contain in their dry Form, the above-mentioned ingredients in the form of a powder to the pasta dough prior to drying.
If it goes well – as discussed below – in order to studies in which the effect of pasta on the health is investigated, it is often difficult, the study classified the results make sense, if not more precisely differentiating which type of pasta were eaten by the subjects. However, it can be assumed that it will be mostly the usual Hard or soft wheat pasta from white flour, and in the case of whole grain pasta noodles to traditional whole Wheat.
What is the difference between whole grain pasta and pasta made from white flour?
Whole grain noodles are made from the full grain or flour from whole grains produced and, therefore, contain the nutrient-rich germ and the outer layers of the grain. In the case of white flour pasta white flour is used, so that flour, the germ and peripheral layers were removed. The typical wheat and white flour is marked with the type designation 405.
Whole wheat noodles are higher in fiber content than white flour pasta. They also contain significantly more minerals, vitamins, trace elements and secondary plant substances. At the same time they are lower in calories and provide a little less carbs than the white flour pasta.
In almost every study shows that whole-grain pasta can affect your health positively and help you lose weight, in the case of white flour pasta, the opposite is often the case, and it depends, of course, also here – as always – in the eating amount. (See more below under “how to Make pasta fat?”)
How to make dry pasta?
Noodles differ, of course, in the Form of (Spirelli, Spaghetti, Penne, Fusilli, Tagliatelle, Farfalle, etc.) as well as in industrial production. So there is – in the area of the dry noodles – pressed noodles, rolled noodles, and spaetzle:
- Pressed noodles are made by pressing the dough with high pressure through the so-called bronze matrices in the desired Form. Then they are dried.
- Be Walznudeln in several to be rolled passes through a thinner dough strip (up to a Meter wide) and then cut (ribbon pasta) or punched (Farfalle) and also dried.
- Spaetzle dough is much wetter than other Nudelteige. He is pressed by means of the appropriate Form directly into the boiling water, where they remain, but only for about two minutes before they are dried.
In addition to dry noodles, there are also fresh noodles. They are found in the refrigerated section, and you should consume mostly within four weeks.
How can you make noodles yourself?
Depending on the Equipment you can do in the meantime, each of the noodle variant of myself. But also for the ordinary budget, without major machinery, you can find on the net many pasta recipes. With us around, you know how you can spelt wholemeal tagliatelle, gluten-free Tagliatelle and spelt whole grain noodles to make your own.
What nutrients are in pasta?
The nutrients in pasta depends on what the pasta was made. Therefore, wheat pasta, for example, maize differ in this respect, noodles, whole grain pasta from white flour, pasta and cereal pasta noodles made from legumes, while konjac noodles apart from water and dietary fiber, contain virtually no nutrients.
Konjac noodles contain almost no calories, no fat and no carbohydrate amounts, but also, of course, no protein, no vitamins, no minerals – nothing. These noodles are not to be regarded as a nutrient supplier. You are pure fillers for people who want to lose weight or for other reasons, their fiber content of the food increase, but can contribute nothing to the nutrient or vitality supply.
On average, see the nutritional value of wholemeal pasta (per 100 g of cooked pasta) so from (vitamins and minerals are only listed if they are in relevant quantities are included). The Vitamin and mineral quantities in white flour noodles vanishingly small, and can not therefore be compared with the listed Numbers:
- Calories: 140 kcal
- Water: 60 g
- Proteins: 6 g
- Fat: 1 g
- Carbs: 26 grams (almost exclusively in the Form of starch, so no single or double sugar)
- Dietary fiber: 5 g (1.3 g soluble in water, 3.7 g of water-insoluble)
- Vitamin B1 thiamine: 0.15 mg (daily value: 1.1 mg)
- Vitamin B3 Niacin equivalent: 1.88 mg (daily value 17 mg)
- Magnesium: 46 mg (daily requirements of 350 mg)
- Phosphorus: 159 mg (daily value 700 mg)
- Iron: 1.3 mg (daily requirement of 12.5 mg)
- Zinc: 1,36 mg (daily requirement of 8.5 mg)
- Copper: 0.2 mg (daily requirement is 1.2 mg)
Noodles Contain Lectins?
Cooked pasta – grain, cooked a full pasta – contain no appreciable lectin amounts of more mountains and, therefore, the potential health risks of these substances and can therefore be eaten, in this regard, peace of mind. For more information about Lectins can be found in our article on Lectins.
The glycemic Index of pasta is high? And as the glycemic load is?
The glycemic Index (GI) or glycemic load (GL) of a food describes its influence on blood sugar levels. Since the glycemic Index refers to 100 g of carbohydrates, he is not so handy (because who knows how many carbs are now contained in the consumed quantity?). The glycemic load refers to the carbohydrate content per 100 g of the food.
The glycemic load of Spaghetti is al dente is 30, the GI at 40, in the case of a soft-boiled Spaghetti, the GL increases to 41, and GI of 55.
Whole-grain pasta al dente and have a GL of 26, and a GI of 40, soft-boiled, the GL is 32 and the GI 50.
GI-values of 30 and less are considered low, values above 50 are considered high. In the case of the GL values below 10 is low, and values above 20 are considered as high. However, the values vary depending on source and type of Pasta dry considerably and should therefore be used only as a rough guide.
Interesting way to las, moreover, in a study of 2017, that a meal of pasta (no whole wheat pasta) your blood sugar level is not so high let rise how to make a meal out of potatoes or bread. However, the question of which bread and which potato preparation here in the game. Because there is a clear difference between a rye whole-grain bread and table bread. And even in the grain sector, we have certain differences, such as between a Pumpernickel, and whole wheat toast.
You should be al dente noodles to cook?
Yes, you should. Because pasta is al dente not only taste better, their influence on the blood sugar level is also lower than that of soft-cooked noodles, so that they can be described generally as healthier – see also the previous section about the glycemic Index of pasta.
Favor, the pasta, the development of cancer?
As rich foods pasta to the carbohydrate include and carbohydrates are often equated with “unhealthy” is equal to, believe many, is a frequent pasta consumption could possibly be carcinogenic.
In a study of 2013 showed, however, that the risk for breast – and colorectal cancer is increasing, especially in women, if you eat a lot of bread. Noodle consumption had little impact on the risk of cancer.
In a study from September 2016, there was hardly recognizable relationships between grain-containing foods and the risk of breast cancer. An exception is brown rice, could reduce the risk of breast cancer in at least 2 servings per week.
A further exception is the white bread, was associated with an increased risk of breast cancer was once again, while a higher whole-grain product, the risk consumption dropped. The Noodle eaten, it even looked like that the risk of breast cancer decreased with increasing pasta consumption.
In the year 2017, a study showed that the risk for bladder cancer was higher, the higher the glycemic Index of each food was, the more white flour products are eaten, especially white bread, and the less a vegetable has been eaten. In the case of a regular full-grain-products-with-vegetables-consumption, however, the bladder cancer risk is not increased.
Noodles make you fat?
No, make pasta, per se, is not thick. Dick makes the overall nutritional and way of life, but rarely has a single food. In a study from 2008 showed that a higher intake of whole grains (three servings per day) is associated with a lower BMI. However, it appeared that people who grain like to eat full products, also lived healthier. They smoked less, ate less fat and fibre-rich, and made more Sport than those people who know better took flour products.
A recent study by 2018, confirmed the earlier result. Pasta is eaten in the context of a diet that has a low glycemic Index, not the noodles to obesity, but can even help with weight loss. Since the glycemic Index of pasta al dente in the framework (less than 50), count noodles the researchers according to the low glycemic foods.
In March 2016, the consumption of whole-grain pasta saturates very well and the feeling of Hunger is reduced, what contributes to both, of course, that you eat too much and so the weight can keep.
How to prepare pasta the healthy way?
- Choose preferably whole-grain pasta, like always gluten-free pasta, such as whole-grain rice noodles, millet noodles, or buckwheat noodles.
- You can switch the noodles with noodles made from legumes (lentils, peas, pasta, chickpeas, pasta), and – if necessary – with the konjac pasta.
- They eat small noodle port ion, and in front of it on a salad or a soup.
- Serve you pasta with fatty sauces, but with a lot of vegetables and protein supplements such as Tofu or meatballs from sleeve rich fruit.
- You can make your pasta sauce for yourself, as purchased ready-made sauces are often too rich in calories.
- If you are on a calorie Sauce like, then you at least put the cheese away, which is often scattered in addition to the court.
- If you want to the pasta with the Oil (e.g., garlic Oil or Pesto) to eat, then you are limited to 1 to 2 TBSP Oil or Pesto per Person.
- Cook the pasta always al dente!
What you could eat instead of pasta?
As is evident above, noodles can be easily integrated into a healthy meal plan. Nevertheless, nothing speaks against a little variety. Pasta alternatives are for example:
- Vegetables (Zucchini, squash, carrots), cut with the spiral cutter in the form of Noodles and raw, blanched or steamed to serve as pasta with sauces or vegetables.
- Quinoa, buckwheat or millet
- Brown rice or Wild rice
- Spelt rice
- Bulgur or Couscous
How many noodles per Serving?
Often it is cooked too many noodles, which will quickly lead to an unhealthy Pasta-Orgy, because then you will be eaten except the pasta with the Sauce and little else. It is better to serve a salad or a soup as an Appetizer and as a main dish, a small pasta portion with lots of vegetables and a Burger, some Tofu, lentil meatballs, or whatever.
It will suffice, therefore, per Dose of about 70 g dry pasta or 150 g of cooked pasta. For a noodle soup you need per Serving (1/4 Liter) of not more than 20 g of dry noodles, so per Liter of approx. 80 g vermicelli. Of course, you could take depending on your taste, more noodles, however, it is not a Starter anymore, but more of a pasta dish and a main dish.
Are noodles healthy or unhealthy?
The unsurprising conclusion is: noodles in high quality can be – if they are properly cooked, if eaten in not too great quantities, and with a lot of vegetables – a high-quality part of a healthy diet.
Delicious and healthy pasta recipes from our PSL-cooking Studio you will find in our recipes section or our Youtube channel.
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