Lose Weight with Pasta: Here's How It Works According to Research

Written by Camilla Jessen

May.29 - 2024 2:56 PM CET

When you think about losing weight, pasta might not be the first thing that comes to mind.

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When you think about losing weight, pasta probably isn’t the first thing that comes to mind.

However, a Canadian study suggests that enjoying pasta might actually help with weight loss.

The Study

Researchers at St. Michael's Hospital in Toronto conducted a study in 2018 to explore the impact of pasta consumption on weight loss, as reported by Freundin.

The study involved 2,500 participants divided into two groups.

Group A ate pasta dishes at least three times a week, while Group B consumed other carbohydrate sources like rice, bread, and potatoes.

The results were unexpected: participants who ate pasta lost more weight than those who ate other carbs.

The study measured factors such as body weight, BMI, waist circumference, and body fat percentage.

The Pasta Diet Secret

The key to the pasta diet's success lies in combining pasta with vegetables.

Vegetables are low in calories, nutritious, and filling.

When pasta is paired with vegetables, it forms a balanced meal that fits well into a diet plan. For example, adding bell peppers, broccoli, spinach, and fresh tomatoes to a simple tomato sauce makes the dish more nutritious and lower in calories.

Portion control is essential.

We often tend to eat portions that are too large. As a rule of thumb, 100 grams of dry pasta is enough for a main meal.

The choice of sauce also matters: lighter sauces like tomato sauce are much lower in calories compared to heavy cheese sauces with bacon.

Practical Tips

  • Incorporate Vegetables: Add a variety of vegetables to your pasta dishes to increase their nutritional value.

  • Watch Portion Sizes: Stick to about 100 grams of dry pasta per meal to avoid overeating.

  • Choose Light Sauces: Opt for tomato-based sauces instead of creamy or cheese-heavy options to keep the calorie count low.

By following these tips, you can enjoy pasta while still working towards your weight loss goals. The study shows that pasta, when eaten in moderation and paired with healthy ingredients, doesn't have to be off-limits in a weight loss diet.

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