Chi è a dieta si pone spesso la seguente domanda: “meglio la pasta bianca o quella integrale?” La risposta è, naturalmente, la pasta integrale, ma non tanto per un fatto di calorie quanto per i nutrienti che contiene; oggi, in questo post, cercheremo di fare un po’ di chiarezza sui benefici della pasta integrale rispetto a quella bianca.
La pasta è uno degli alimenti principali della nostra dieta e non ha senso eliminarla dall’alimentazione neanche se siamo a dieta, basta solo sostituire la cosiddetta pasta normale o bianca, con quella integrale. La pasta normale, ovvero quella più comune per intenderci, è fatta con la farina bianca, ossia privata della crusca e del germe di grano, al contrario della pasta, appunto, integrale.
Chi è a dieta, ma perché no, anche chi no lo è o sta semplicemente attento alla linea e alla salute, può sostituire la pasta bianca con quella integrale che possiede due proprietà importantissime: è molto ricca di fibre e ha un indice glicemico basso, ma non solo: contiene amido, sali minerali e pochi grassi.
Come dicevamo, dal punto di vista calorico, la differenza non è notevole: la pasta raffinata possiede circa 30 o 40 calorie in più rispetto a quella integrale, e per questo non è l’aspetto peculiare sul quale fondare la scelta del tipo di pasta da preferire.
La pasta integrale aiuta a tenere sotto controllo la fame nervosa ed è utile in caso di stitichezza proprio grazie al suo alto contenuto di fibre, ma non solo: può prevenire il rischio di tumore nei vari tratti dell‘intestino, senza contare che mangiando alimenti nella forma integrale si riduce l’assorbimento di grassi e di colesterolo.
Chi è a dieta deve stare tuttavia attento a un fattore molto importante: il condimento; anche se scegliete la pasta integrale optate per condimenti leggeri, a base di verdure, con poco olio e grassi aggiunti: in caso contrario le calorie aumenteranno vertiginosamente.
Photo Credit | Thinkstock
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