Why you should eat pasta with vegetables: benefits and recipes – Italian Cuisine

Why you should eat pasta with vegetables: benefits and recipes


Promotes satiety, increases good mood and helps you stay fit and healthy. Here are all the properties of this combination and the best recipes to try

Pasta with vegetables is an excellent first course to satisfy your taste and stay fit and healthy. Cooked correctly and consumed in the right quantities, it ensures vitamins, antioxidants and other precious substances for the functioning of the body. «First you need to choose the right pasta. Whole grain than white provides more vitamins and minerals, "says the nutritionist Valentina Schirò. In addition, it has a lower glycemic index. "In addition to complex carbohydrates, it contains a portion of fiber, which helps to control the ups and downs of blood sugar which, over time, promote the overweight and the onset of type 2 diabetes, cardiovascular diseases and many other ailments" says the expert. Cooking can also make a difference. "Al dente pasta combined with vegetable fibers, compared to a plate of spaghetti or well-cooked penne, without sauce or with sauce, makes the carbohydrates of which it is rich more slowly absorb and make it less quickly assimilable by the body". But eating pasta with vegetables also has other advantages. Here are all its benefits and our best recipes to try.

Promotes good humor

The combination of pasta with vegetables provides a super nutrient booster for the mood. "The paste contains tryptophan, an essential amino acid precursor of serotonin, the hormone of happiness. Then it brings complex carbohydrates, which increase its production "says nutritionist Valentina Schirò. Some vegetables also contain tryptophan. «The list includes asparagus, artichokes, chard, spinach. Vegetables, in particular those with green leaves, are also rich in B vitamins that promote the balance of emotional well-being. They are in fact involved in the synthesis of the hormones of good humor .

Helps eat less (and lose weight more)

Pasta with vegetables has a good satiating power that helps avoid overeating and the accumulation of extra kilos. "The carbohydrates of the pasta combined with the fiber of the vegetables are assimilated slowly and ensure long-lasting energy," says nutritionist Valentina Schirò. «The fibers slow down the times of gastric emptying and at the same time promote satiety. In addition, they reduce the assimilation of sugars and fats, keep blood sugar constant and help keep hunger attacks and weight gain away, "explains the expert.

Counteracts cholesterol

The pasta combined with the vegetables sautéed in extra virgin olive oil helps to increase the levels of good HDL cholesterol and to lower those of bad LDL cholesterol. "Plant fibers have a cholesterol lowering action. Associated with pasta carbohydrates they lower the assimilation of fats in the blood "says the nutritionist.

Facilitates digestion

Pasta is a very digestible food. "Together with vegetables, especially bitter ones, such as escarole, turnip greens, radicchio, it favors the production of bile and helps the liver to work better". "Thanks to the wealth of water and minerals, such as potassium and magnesium, it lightens the work of the kidneys, promotes diuresis and the disposal of toxins and excess waste substances", explains the nutritionist.

Helps you sleep better

Pasta with vegetables is a dish that is easily digested. Consequently, it can also be eaten at dinner. Facilitates sleep. "The tryptophan with which it is rich promotes the production of the serotonin hormone, which relaxes and makes falling asleep easier." "The minerals present in vegetables such as magnesium and potassium thanks to their muscle relaxant action lower the levels of cortisol, the stress hormone and help to relax. In addition, melatonin is present in many vegetables such as cabbage, tomatoes, radishes, asparagus, which regulates the sleep-wake rhythm and helps to counteract early awakenings says nutritionist Valentina Schirò.

Here are our best vegetable pasta recipes to try: look at the gallery

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