New year, a new plan for you, and food. This is a common question related to abstinence that creeps into the mind. A popular dieting technique is to create a 'black list' of foods, which usually involves excluding 'carbohydrates' or packaged foods, which could obviously mean avoiding pasta. But do we really need to blacklist pasta to improve our diet? We call this approach the 'palatable approach' to nutrition, in which we choose only one of the sweet ingredients in the food.



But let's be clear that pasta is not the only carbohydrate.

Let us look at the statistics for proof of this. One cup (approximately 145 grams) of cooked pasta contains approximately 38 grams of carbohydrates, 7.7 grams of protein, and 0.6 grams of fat.

In addition to all the water that is absorbed during cooking, auras contain many other vitamins and minerals. But pasta is more carbohydrate!

your day on a plate

You probably know that we are recommended or recommended about how many calories to eat in a day. This suggestion may be different for each one.

Such recommendations depend on body size, gender, and physical activity.

But you may not realize that there are also recommendations for the macronutrient profile, or types of food, that lead to that energy.





Fats, carbohydrates, and proteins are macronutrients. Macronutrients are broken down in the body to produce energy for our body.

The acceptable distribution limits of 'macronutrients' describe the proportion or percentage of 'macronutrients' that provide this energy. These limits are determined by health experts, who determine their effects on health and eating habits.

The purpose of this is to make sure that we eat standard food within a certain limit because too much or too little consumption of any type of food can be harmful to health.

This ratio is also designed to ensure that we get enough of the vitamins and minerals that we normally get from the foods we eat with energy.

We should get 45-65% of our energy from carbohydrates, 10-30% from protein, and 20-35% from fat.


'Each gram of protein has the same amount of energy as one gram of carbohydrate'

The macronutrient ratio means that it is healthy to eat 1.2 to 6.5 times more carbohydrates a day than protein because each gram of protein contains the same amount of energy as one gram of carbohydrate.

The ratio of carbohydrates to protein in pasta is 38 grams to 7.7 grams, which is roughly a five-to-one ratio, which is well within the acceptable range of the macronutrient distribution.

This means that pasta actually contains enough protein to balance out carbohydrates. This is not only because of the eggs included in pasta, but wheat is another source of protein and accounts for about 20 percent of the protein consumed worldwide.

The relationship between calorie level and weight gain is also not so easy to explain.

In the context of healthy eating, it has been found that when people regularly include pasta in their diet, they lose more weight.

And a review of ten different studies found that pasta is better than bread or potatoes for post-meal blood glucose levels.

Instead of giving up 'spin getti' (pasta), you should consider reducing your portion sizes or switching to whole wheat pasta, which is higher in fiber and provides benefits for gut health. and can help you feel fuller for longer.

Gluten-free pasta has slightly less protein than wheat pasta.

Despite being healthy, there are no major health benefits of using gluten-free pasta for most people who are completely gluten intolerant.

Italian sauce with pasta makes it taste great.

Pasta is not usually eaten as a single dish.



 While some people warn about the risk of increasing blood sugar when eating 'open carbohydrates' (which means not eating anything else with only carbohydrates).

Normally, eating pasta does not pose any such danger.

When pasta becomes a basis of food, then it also becomes a means for people to eat more vegetables along with the sauce, etc.


Not just pasta is also important for your protein profile.

Plant foods are generally not complete proteins, which means that we need to eat combinations of them to get all the different types of amino acids (the building blocks of protein) that we need to survive. ।

While we often focus on carbohydrates and energy, pasta makes for a great nutritional source. They are not just macronutrients like most foods, they also contain micronutrients.



One cup of cooked pasta provides almost a quarter of the recommended daily intake of vitamins B1 and B12, half the recommended intake of selenium, and ten percent of our iron needs.