Does pasta make you gain weight? Can you eat pasta on a diet? Surprising research results

In order for the pasta not to gain weight, ketchup, mayonnaise and creamy sauces should not be added to it.

Pasta is among the most consumed foods all over the world. Research on pasta; Contrary to popular belief, it shows that pasta does not cause weight gain and even supports weight loss. As long as you do not exceed your daily calorie requirement, you can safely eat pasta while dieting.


Studies show that pasta is not a food that makes you gain weight, on the contrary, it is a food that helps to lose weight. The trick that we need to pay attention to is not to exceed our daily calorie needs while consuming pasta and to consume pasta in a healthy way as we will report below.

According to the study published in the British Medical Journal, 2,448 people who followed a low glycemic index diet program were examined. An interesting result emerged from this research; It has been observed that people who eat an average of 3 servings of pasta a week lose weight. As a result of the study, foods with high carbohydrate content such as pasta were excluded from the list of prohibited foods in the weight loss lists.

A study by experts from the University of Toronto shows that consuming pasta helps to lose weight. Research author Dr. According to John Sievenpiper; In the studies on people who eat pasta, it was found that pasta supports weight loss, unlike weight gain.


The daily calorie requirement is 1800-2000 on average for women and 2200-2500 for men. On the days we eat pasta, we should take care not to exceed this calorie requirement.

You can consume pasta as a stand-alone meal, not alongside the main meals.

It is recommended to eat pasta with delicious foods such as cheese, meat, chicken, and tuna, which are protein-rich foods. Consumption of protein foods increases the feeling of satiety, provides satiety for a long time and helps you lose weight.

It is better to eat pasta for lunch rather than dinner. Evening meals can be enjoyed with light, low-calorie foods such as salad, yoghurt, chopped raw vegetables or fruit.

In order to limit your heavy carbohydrate intake on the days you eat pasta, be careful not to consume carbohydrate foods such as rice, pastry, pastry.

1 slice of bread has the same calories as 3 tablespoons of pasta. Instead of 1 slice of bread, you can choose to eat 3-4 tablespoons of pasta.

Whole-wheat or wholemeal pasta keeps you full longer than pasta made with white flour. In addition, the fiber and B group vitamins of pasta made from whole wheat flour are higher than other types of pasta.

Do not overcook the pasta. The hardness of the pasta makes you chew a lot, in this case the appetite is suppressed.

Do not pour the boiling water of the pasta and boil it in little water.

Adding vegetables while cooking pasta increases both its taste and nutrition.

Do not add extra sauces such as ketchup, mayonnaise, creamy sauces to the pasta.

Do not choose very oily cream sauce while making pasta.

Do not consume pasta too often, like every day of the week, and do not exceed the limit in your portion. It can be eaten 1-2 times a week.



  • ½ pack of wholemeal pasta
  • 1 tablespoon of olive oil
  • 1 medium carrot
  • 1 medium zucchini
  • 4 tablespoons of tomato puree
  • 1 clove of garlic

Put 1 tablespoon of olive oil in the pot, fry the vegetables you wash and chop. Add tomato puree and sliced ​​garlic to it. Let it boil for 2-3 minutes. Pour ½ pack of wholemeal pasta into the pot, add enough water to just cover it. Add salt and spices as well. 10-15 min. let it cook. Garnish with parsley and serve.


Diet Tuna Pasta Recipe


  • 1 package of wholemeal pasta
  • 1 can of tuna
  • 1 small box of corn
  • 2 pickled gherkins, tomato, lettuce and pepper
  • 1 teaspoon of salt
  • 1 teaspoon of black pepper
  • 1 teaspoon ground pepper

Boil the pasta. Add the chopped tomatoes, pickles, lettuce and peppers to the pasta and mix. Add the tuna, corn and greens and serve.

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