How much tomato, ragù or pesto sauce to use on pasta? Here are the right doses and expert advice to season spaghetti & Co. in a healthy way without sacrificing taste
The pasta seasoned with the sauce is better than the plain one and not just for the sake of taste. From a nutritional point of view, a plate of spaghetti or penne without seasoning makes the blood sugar level rise, the sugar levels present in the blood faster. As a result, it makes the carbohydrates present in the pasta absorb faster. "The result is that after consuming it you will feel tired, sleepy and above all hungry in a short time", explains the doctor Emanuela Russo, dietician. A pasta dish seasoned with gravy has a totally different impact on blood sugar. «The addition of the sauce prepared with extra virgin olive oil, rich in essential fatty acids, with meat or cheese that contain proteins or simple tomato, rich in fiber, slows down the absorption of carbohydrates and ensures a sense of satiety that will last longer. By choosing a whole wheat pasta and cooking it al dente, these effects will be even more evident ", says the expert.
Tomato sauce: quantity and benefits
"On a 80 gram pasta dish you can use 3-4 tablespoons of tomato sauce and a couple of teaspoons of grated cheese, equal to 10 g as recommended by the quantitative standards of the Italian Society of Human Nutrition", says dietician Emanuela Russian. «Tomato sauce is very rich in antioxidants. In particular, it ensures lycopene, a polyphenol which thanks to cooking is more absorbed by the body. Lycopene counteracts the formation of free radicals, preventing cellular aging ". "If the tomato sauce is prepared with extra virgin olive oil, its benefits are greater. The "good" fats of the oil increase the bioavailability of its compounds, "says the expert.
Pesto sauce: quantity and benefits
"On 80 grams of pasta two tablespoons of pesto sauce may be fine, but without adding more cheese since it is already present in the seasoning. Even if the pesto sauce is not very light due to the presence of a good dose of oil, cheese and pine nuts, following a few small tricks it can be consumed without compromising the line and health ", says dietician Emanuela Russo. The advice to reduce the amount of fat in the dish, the expert suggests, "is not to add more oil or cheese to season and to combine it in the same meal with a portion of vegetables, rich in fiber that slows down their absorption".
Sauce with meat sauce: quantity and benefits
«On a 80 gram pasta dish you can add 3 tablespoons of ragu sauce accompanied by a couple of teaspoons of grated cheese. A dish of pasta with meat sauce combined with a portion of seasonal vegetables can represent a healthy and complete meal. «Pasta provides carbohydrates. The ragù ensures proteins and fats. Vegetables, on the other hand, bring a lot of fiber , says dietician Emanuela Russo.
In the gallery you will find tips on how to season pasta in a healthy way
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