It gives satiety, helps to stay away from tiredness and bad mood. Here are all the benefits of this dish and the combinations to bring to the table
Simple, good and full of healthy virtues. Pasta and chickpeas is one of the typical dishes of the Mediterranean diet. Cooked correctly and inserted in healthy and balanced menus, it is a recipe that combines taste and health. For example, it can be an excellent alternative to meat, fish and eggs. In addition, it provides a whole series of substances that promote the proper functioning of the body, provided that it is consumed in the right quantities. «A portion should never exceed 50 grams for pasta and 70 for legumes, advises the nutritionist Nicoletta Bocchino. «Both pasta and chickpeas are two very energetic foods. They provide about 350 calories each in 100 grams . As for the type of pasta, the advice is to prefer the wholemeal one. «Thanks to the richness of fibers, it ensures a greater sense of satiety. It also has a better impact on blood sugar. It makes the starches of chickpeas less absorbable by the body ". The advice is to always cook it al dente. «Prolonged cooking makes the starches of the pasta more easily assimilated and the dish less satiating. Eating pasta and chickpeas has several benefits for the figure and health. Here's what they are.
Promotes intestinal health
«Pasta and chickpeas is a dish rich in soluble and insoluble fiber, explains Nicoletta Bocchino. "The former, present in legumes, have a prebiotic action: they increase the number and biodiversity of the good bacteria that populate the intestinal microbiota. Once ingested, they arrive in the colon where they are fermented by microorganisms present in the intestine with countless advantages. For example, they improve the absorption of nutrients and strengthen the immune system. Insoluble fibers, on the other hand, stimulate bowel functionality and help manage and eliminate toxins and excess waste substances that promote weight gain ", says the expert.
Strengthen your muscles
«Legumes individually are free of cysteine and methionine. To ensure complete proteins, just associate them with the pasta which instead contains them. In this way, a complete dish is obtained containing the entire pool of essential amino acids that promote health and the maintenance of lean mass and the building of muscles and tissues ".
Counteracts cholesterol
Pasta paired with chickpeas helps to raise good HDL cholesterol levels and lower bad LDL cholesterol levels. "The soluble fibers of legumes associated with the complex carbohydrates of pasta, exert a control on the assimilation of fats in the blood, improving the work of the liver and consequently counteract the onset of hypercholesterolemia".
Fights bad mood
A plate of pasta and chickpeas is ideal on duller days. Provides a range of nutrients that promote calm and good mood. «Among these, tryptophan stands out, an essential amino acid that stimulates the synthesis of serotonin. It then provides complex carbohydrates, which in addition to favoring their production, help to stay away from energy drops .
Counteracts insomnia
Pasta and chickpeas is also an ideal dish for a restful dinner. "Thanks to the richness of B vitamins (vitamins B1, B2, B3, B5, B6 and B9) and tryptophan, it promotes the production of melatonin, the hormone that regulates sleep. It also ensures a great variety of minerals such as magnesium and calcium, which counteract the action of cortisol, the stress hormone ".
In the gallery 5 combinations to try at the table to make pasta and chickpeas even healthier and an ally of the line
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