Numerous studies have proven that the Mediterranean diet may be one of the healthiest diets to adopt. Recent research has shown that it slows aging, reduces bone loss, prevents Alzheimer’s, and significantly decreases the risk of cancer. Often, when the healthful ingredients comprising the Mediterranean diet are discussed, pasta is commonly omitted. This may be due to the low-carb craze, which has led people to believe that carb-heavy pasta negatively impacts health and weight loss.
However, researchers from the I.R.C.C.S. Neuromed Institute in Pozzilli, Italy, have found that consuming pasta actually has a positive impact on your weight and overall health. A study conducted on 23,000 Italian citizens revealed that those who ate pasta had a healthier body mass index, a lower waist circumference, and a better waist-hip ratio. Consequently, if you aim to lose weight, it might be time to reintroduce pasta into your diet.
Licia Iacoviello, Head of the Laboratory of Molecular and Nutritional Epidemiology at the Neuromed Institute, explains that the Mediterranean diet, when consumed in moderation and respecting the variety of all its elements, is good for your health. Although this study may inspire you to include pasta in your meals, remember that it was conducted in Italy where pasta is typically prepared differently. For instance, Italians cook pasta ‘al dente’ — left firmer — resulting in pasta with less impact on blood glucose levels. Additionally, pasta allowed to cool before consumption contains a higher content of good resistant starch.
Italians also have a very different lifestyle compared to Americans in several aspects, including dietary habits. To enjoy pasta without jeopardizing your waistline, consider adopting a more European approach to your day-to-day life. This may involve the following changes:
- Walk more: Incorporate walking into your daily routine whenever possible, whether that means walking to work or taking a post-dinner stroll around the neighborhood.
- Reduce stress: Develop healthy stress management techniques to minimize the adverse effects of tension on your health and waistline. Activities such as meditation, deep breathing, and yoga can help.
- Eat smaller portions: Italians typically consume smaller portion sizes compared to the often larger servings typical in American cuisine.
- Enjoy meal times with friends and family: Socializing during meals can make the dining experience more enjoyable, lead to better food choices, and promote intimacy within relationships.
- Savor a glass of red wine with dinner: Red wine, enjoyed in moderation, contains heart-healthy resveratrol and complements Mediterranean dishes.
- Stick to the Mediterranean diet in its entirety: Resist the urge to indulge solely in pasta and remember to include other critical elements like fish, vegetables, fruit, olive oil, and nuts in your meals.
Incorporating these tips allows you to enjoy pasta while maintaining a healthy lifestyle and weight.
