Food A dietitian explains how to enjoy pasta without gaining weight

06:01  12 may  2018
06:01  12 may  2018 Source:   9coach.com.au

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Now without revealing all my secrets, an easy way of thinking about how much pasta you should eat is to grab your dinner plate and divide it into two. A dietitian explains how to enjoy pasta without gaining weight .

Registered dietitians weigh in on her approach. “I treat food as something you enjoy , not gorge on,” she explains . “I never order seconds. If I’m having a delicious pasta , I’ll take my time and eat it—there’s no point in eating the same thing twice.”

Pasta has been around for a long time and it’s a staple in many cultures.© ShutterStock Pasta has been around for a long time and it’s a staple in many cultures. What do you call a fake noodle? An impasta.

Get it? Ok, I’m sorry. I just couldn’t help myself. But now that I’ve got that out of my system, let’s talk pasta! Is it your best friend or enemy? Most people hear the word pasta and run, especially if we're talking about eating it after 5pm.

But what is it about pasta that’s supposedly so bad, and what happens at 5pm that suddenly turns you into a pumpkin?

Pasta has been around for a long time and it’s a staple in many cultures. That's quite interesting because it’s those cultures that have some of the lowest rates of heart disease in the world.

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In this article, I will teach you how to eat pasta without gaining weight . “You don’t have to give up your comfort food to lose weight ,” I said. I went on to explain how she could continue to enjoy pasta and still lose the 50 pounds.

DIETITIAN SERVICE. Maintaining weight after a significant weight loss is challenging, but it can certainly be accomplished. Many people who do lose weight will gain it back in time, especially those who lost weight in an unhealthy way (such as fad dieting).

So why oh why then do we hear about pasta being the root of all evil, the source of carbohydrates that cause our bodies to hoard body fat, and a food that many fad diets list at the top of their banned list?

Firstly, let’s take a look at the ingredients and how pasta is made — from very few ingredients. Tune in to MasterChef and you’ll see how easy it is to make: flour, eggs, a pinch of salt and a bit of elbow grease. That’s about it.

But there’s this myth out there that the moment pasta's on the lips, forever it’s on the hips. Well, let me tell it to you straight: pasta is not the root of all evil. And no, if you eat pasta after 5pm, you won’t turn into a pumpkin. And you guessed it, the moment it’s on your lips, it won’t be forever on your hips.

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Registered dietitians explain how to indulge while achieving your goals. Here, experts explain how to lose weight without going cold turkey. But putting those processes on the back burner doesn't automatically translate into weight gain .

Claudia Carberry, R.D. Registered Dietitian . This version of How to Eat Pasta Without Gaining Weight was reviewed by Claudia Carberry, R.D. on March 10, 2017.

Pasta is simply a food made from ground grains (often wheat), so it’s rich in low-glycaemic index carbohydrates and will actually help you feel fuller for longer. As it’s made from grains, it’s high in B vitamins, which make us feel happier, and its low-GI carbs fuel the brain and muscles so they function at their best.

The myth around pasta and weight comes back to the portion you have and what you’re stirring through your pasta. It’s a bit like the myth about bread — people fear bread, yet it’s more about what you’re putting on your bread (lashings of butter) and how many thick slices of it you’re having!

So if it’s about the portion, how much pasta is too much? Our Aussie dietary guidelines suggest that a serve of cooked pasta is half a cup.

Now, the number of serves you should eat of these foods each day differs for you and I, as we are all created different – this number will depend on your height, weight, gender and physical activity levels.

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But Leanne Ward, known as the_fitness_ dietitian on Instagram, wants you to think twice before stopping yourself from enjoying a little dessert. Instead, she wants you to tell yourself that “life is about balance,” and “one cupcake won’t make you gain weight .”

If you’re a male pro footy player you’ll need a lot more serves at dinner than someone like me who works in a desk job. If you are looking for individual dietary guidance, accredited practising dietitians are the experts in this arena.

Now without revealing all my secrets, an easy way of thinking about how much pasta you should eat is to grab your dinner plate and divide it into two. Then, think about plating up your meal with the following ratios:

Half a plate with non-starchy veggies or salad, and half with your pasta and protein (eg, bolognaise sauce). Your veggies/salad should always be your top priority and always make sure you plate these up first! Once you’ve done this, go ahead and fill the second half up with your pasta dish.

Another hot tip from me (maybe I am revealing my secrets) is to serve your pasta up on a flat plate rather than a bowl. We tend to be able to fit a whole lot more in a bowl, yet visually it looks like much less, and as a result we eat more than we need to. Studies have shown this is the case – likely from years of our mothers saying to us “Always finish what’s on your plate, dear!”

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To get back to another point I alluded to earlier, it’s often not the pasta that’s causing the weight gain but what you’re stirring through it.

For example, a small portion of spaghetti bolognaise made with lean mince, onions, garlic, canned tomatoes, herbs and spices and served with some green veggies or salad would be quite different nutritionally to large portion of heavy pasta carbonara made with gallons of cream and bacon.

A good rule of thumb when you’re dining out is to choose tomato-based pastas over rich creamy ones, and go for the entree size – it’s probably bigger than a main size you’d serve up at home!

So there you go: pasta is not in fact an impasta. It’s not something to be afraid of, and you won’t turn into a pumpkin if you eat it past 5pm.

Think of pasta as a morally neutral food that you can enjoy just like any other food in moderation. If pasta doesn’t float your boat then why not try another low-GI carb in its place like quinoa, basmati rice or soba noodles.

And just remember, it’s not about the pasta/rice/noodles, it’s about how much you eat and what you’re stirring through it. Enjoy your carbs in moderation and keep those portions in check. Until next time.. pasta la vista, baby.

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