Pasta is an unleavened dough typically made with wheat flour, eggs and vegetable oil. It is a staple of Italian cuisine and is widely consumed in the United States. The flour used to make pasta is primarily composed of carbohydrates, which the body uses as energy sources. However, the glucose formed by the metabolism of these carbohydrates can be stored as fat if not used as energy. Simple strategies may help prevent weight gain caused by the consumption of pasta dishes.
Step 1
Limit pasta portions in spaghetti, lasagna and other pasta dishes. Reducing the amount of pasta in these dishes introduces fewer carbohydrates into your body, causing your body to form less glucose. This may reduce amounts of unused glucose in your bloodstream that can be converted into body fat.
Step 2
Opt for whole-wheat pasta instead of white pasta. White pasta is made up of simple carbohydrates, which your body rapidly converts into glucose. Conversely, whole-wheat pasta is a complex carbohydrate, which your body converts into glucose at a slow, consistent rate. This may help provide energy without providing extra glucose for fat storage.
Step 3
Eliminate fatty meats, such as ground beef, bacon and sausage from pasta dishes. These meats are high in saturated fats, which are linked to weight gain, according to the Journal of the Obesity Society. Opt for leaner meats, such as turkey sausage or white meat chicken, or use meat replacements such as tofu or seitan to add protein without adding saturated fats.
Step 4
Choose tomato-based sauces or vegetable broth as pasta toppings instead of creamy sauces, such as alfredo or vodka sauce. Like fatty meats, sauces made with cream are high in saturated fats and may inhibit weight loss.
Step 5
Add steamed vegetables, such as broccoli, spinach leaves, squash, cauliflower and carrots, to pasta dishes. Vegetables are abundant sources of dietary fiber, which expands in your digestive system to make you feel full more quickly. This may help prevent overeating and facilitate weight loss.
Step 6
Sprinkle ground or whole flax seeds on spaghetti, lasagna and other pasta dishes. Like vegetables, flax seeds are rich sources of dietary fiber.
Step 7
Avoid topping pasta dishes with whole-milk cheese, which is high in saturated fats. Omit cheese from pasta dishes or opt for low-fat or soy cheese.
Things You'll Need
- Whole-wheat pasta
- Lean meats
- Meat replacements
- Tomato-based sauces
- Vegetable broth
- Vegetables
- Flax seeds
- Low-fat cheese
- Soy cheese
References
- "Obesity"; Dietary Fat and Weight Gain Among Women in the Nurses' Health Study; A.E. Field et al.; April 2007
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C.; 2010
- "The Joy of Healthy Pasta"; Joseph J. Famularo; 1998
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