Contrary to popular belief, pasta does not make you gain weight and may even help you lose weight. However, eating pasta all the time does not necessarily do the trick, and nutritionists explain why. Alberto Pizzoli | AFP / Getty Images )
Carbohydrates are often blamed for being added to pounds, but a new study has found that the low glycemic index of pasta can actually help you lose weight ,
Researchers from St Michael's Hospital in Toronto, Canada, performed a systemic review and meta-analysis of 30 randomized control trials of people who ate pasta as the main source of carbohydrates in their diet.
The study, published on Tuesday, April 3, in British Medical Journal analyzed data from nearly 2,500 individuals
Contrary to the general understanding of carbohydrates, Pasta does not necessarily contribute to weight gain. It has a low glycemic index, which means that it causes a slight increase in blood sugar levels.
The study participants had an average consumption of 3.3 servings of cooked pasta per week, with a serving of about 0.5 cups. At an average follow-up of 1
"The study found that pasta did not contribute to weight gain or body fat gain, in fact, the analysis actually showed little weight loss, perhaps pasta can be part of a healthy diet such as a low GI diet," lead author Dr. John Sievenpiper, who is also a staff member at the Clinical Center for Nutrition and Risk Adjustment.
The researchers concluded that the weight loss effect of pasta can be generalized to other foods with low glycemic index. However, they suggest that future studies be conducted to determine if pasta has the same effect in combination with other diets.
Low GI foods
Foods with higher glycemic index are absorbed quickly into the blood stream, which then increases the blood sugar. The American Diabetes Association recommends combining high GI with low GI foods to achieve a balanced diet.
Examples of low GI foods are whole grains, oats, rice, barley and root crops such as sweet potatoes, corn, legumes and lentils. High GI foods include white bread or bagels, rice cakes, rice pasta, macaroni and cheese. Not all fruits that are high in fiber, such as melon and pineapple, belong to the low GI category.
Although the GI value indicates the type of carbohydrate in foods, the American Diabetes Association says that it does not equal the number of servings consumed. Weight gain or loss will depend on portion size, blood sugar control and weight control.
The study was sponsored by the Canadian Institutes of Health Research. Despite the promising effects of a low GI diet, as described in Dr. Ing. Sievenpiper's paper is described, experts said that labeling foods based on their GI levels could be misleading to the public.
A publication of the International Carbohydrate Quality Consortium, published in The British Journal of Nutrition concluded that setting GI levels in food labels is meaningless for three reasons.
"[GI] has low accuracy and precision for labeling, it does not vary depending on the amount of food consumed does not meet national nutrition policies and guidelines," said lead author David Jenkins, who also chairs the ICQC holds.
The challenge, according to the researchers, is now a tool that translates the impact of GI scores into current health recommendations.
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