The consumption of whole meal pasta is recommended to be able to have a balanced and healthy diet at the same time. It is good to analyze the properties of this pasta and its benefits to understand its advantages and disadvantages. Consuming this pasta is essential. However, paying close attention to its calorie intake and the nutritional values that characterize it. Unlike the white body, we will discover numerous advantages and peculiarities that we may be unable to imagine.
What Is Meant By Whole Meal Pasta?
It is a dry food pasta made with a mixture of whole durum wheat semolina and, therefore, deriving from the grinding of durum wheat freed from foreign substances from impurities combined with water. The dough is worked and then dried. Consequently, it gives life to a very particular product.
The main difference with white pasta is that whole meal pasta has about 30 calories less for every 100 grams and therefore the difference of 353 calories against the 324 whole meal pasta. Nutritional values also make a difference. Whole meal pasta has a lot of protein and fiber, more than doubled. In addition to the reduced caloric intake, it must be emphasized that the presence of more fibers will also slow down the absorption of carbohydrates. Consequently, eating whole meal pasta is undoubtedly a benefit for our body.
Nutritional Values Of Whole Meal Pasta
For 100g of edible portion, 66.2g are carbohydrates, 13.4g are proteins, and 2.5g are lipids. Dietary fiber stands at 11.5g. 100g of pasta provides 330Kcal.
Beneficial Properties Of Whole Meal Pasta
Here are the ten main characteristics of whole meal pasta and its benefits, which make this food very useful in the daily diet.
The Presence Of Fibers
Compared to white pasta, whole meal is rich in fiber. Fiber consists of complex carbohydrates that are not easily digested in the intestine. Since the thread is not easily digested together with water, it fills the stomach and gives a strong sense of satiety, and in addition, it helps in intestinal transit. Thanks to this food, there is a more frequent intestinal peristalsis, and the elimination of feces will undoubtedly be more accessible.
It ensures that the intestine is constantly in motion and guarantees the somewhat effective prevention of cardiovascular disease and colon cancer. Furthermore, fiber reduces the absorption of cholesterol and fats because it binds to these principles and therefore manages to favor and prevent the formation of plaques that can obstruct the veins.
Vitamins
There are many vitamins in whole meal pasta. These vitamins are practically present in cereals and are consequently found in its product. The vitamins mainly found in whole meal pasta are those of group B and the vitamins of group E. In particular, thiamine is found in cereals: a vitamin of group B 1 located in the Bran and the germ. There are also niacin, or vitamin B3, riboflavin, or vitamin B2.
These vitamins are a sort of enzymatic cofactors and are the elements that intervene, helping the enzymes to produce more energy. Consequently, this paste and its vitamin intake will be able to set the metabolism in motion more easily. These types of vitamins are also crucial for the nervous and cardiovascular systems. Vitamin E, which, on the other hand, is always found inside whole meal pasta, has antioxidant properties and manages to keep the body younger, preventing cellular aging.
Polyphenols
The presence of polyphenols inside whole meal pasta is undoubtedly an advantage. These molecules have a cyclical structure of carbon atoms linked to hydrogen atoms and hydroxyl groups. These groups are made up of oxygen and hydrogen, which are present at the Bran and the germ level and have a critical antioxidant action alongside that of vitamin E.
The Presence Of Proteins And Amino Acids
The presence of amino acids and proteins inside whole meal pasta makes this food complete. In fact, in whole grains, there is a good supply of proteins, those molecules necessary to carry out numerous functions in the organism. Proteins are also crucial for the growth and repair of tissues and structures of the human body. When we talk about whole meal pasta, obtained from buckwheat or spelt, even every type of essential amino acid is present in it so that this food alone can cover everything the body needs in terms of properties. Nutritive.
Beta-Glucans
In the bran present inside the whole meal pasta, there are also Beta-glucans. These are polysaccharides or sugars that are useful because they represent the soluble fiber which has four benefits in particular:
- reduce the absorption of cholesterol within our cardiovascular system;
- delay gastric emptying;
- provide a solid and lasting sense of satiety;
- They facilitate the development of bacteria that can cause pathologies.
Phytic Acid
Among the characteristics of whole meal pasta, there is also the presence of phytic acid, which is found inside the Bran. Phytic acid is an important antioxidant. In particular, this substance also allows for binding elements such as zinc, magnesium, iron and calcium, consequently preventing free radicals’ development.
The Presence Of Trace Elements
In whole meal pasta cereals, there is magnesium, potassium and phosphorus. Phosphorus is essential for forming bones and teeth and, above all, for regulating the presence of water in our bodies. Magnesium, however, is critical to the functioning of the nervous system and the healing of blood vessels and the heart. Potassium, on the other hand, regulates the transport of substances into cells.
The Prevention Of Heart Disease
Thanks to its properties, whole meal pasta can also prevent heart disease, which is one of its main characteristics. According to numerous studies, people who eat whole grains multiple times a day are 20 to 30 percent less likely to get heart disease than those who eat less.
The Prevention Of Gastrointestinal Disorders
The properties and substances present in whole meal pasta can also reduce the risk of gastrointestinal problems. In fact, this body part will be fully protected with whole grains for the constant intake of fiber. According to recent scientific research, it will also be possible to reduce the risk of gastrointestinal tumors thanks to this diet.
Guarantees A Healthy Weight
Whole meal pasta helps keep your weight under control. People who consume dark pasta in a balanced diet manage not to increase their weight significantly over time.
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