Is eating pasta every day dangerous for your health?

Good, easy to make and economical, pasta is an essential everyday dish. But can we eat it every day without health risks? Don’t they become constipated in the long run?

What are the risks if I eat pasta every day?

Eat pasta every day is not dangerous for health but still presents several negative consequences:

► a lack of dietary diversity therefore micro-nutritional balance. If the pasta is carbohydrate sourcethey do not provide all the essential nutrients necessary for a balanced diet if they are not combined with other types of food (vegetables, proteins, dairy products, etc.).

► bloating and stomach aches : “Pasta, by its richness in carbohydrates, increases the risk of digestive fermentations, therefore of production of intestinal gas, and therefore of bloating,” explains naturopath Jérôme Poiraud. In addition, as most of the pasta consumed is made from wheat, the Gluten intake promotes digestive inflammation (like IBD: chronic inflammatory bowel disease), dysbiosis (imbalance of the intestinal microbiota) and all these elements promote stomach aches and digestive disorders.

► constipation, especially if we consume white pasta, therefore without any dietary fiber. “The fibers provided by the diet are essential for the proper functioning of intestinal transit. They balance the intestinal microbiota and promote the elimination of many wastes in the stools.”

Does pasta make you fat?

It depends on the general dietary balance and activity level of each person. “They do not make you gain weight alone, but like all cereal products and starchy foods which are very high in carbohydrates, they greatly contribute to increasing blood sugarblood sugar level“, continues Jérôme Poiraud.

Rising sugar levels stimulate the pancreas to secrete insulin, our storage hormone.

An increased sugar level stimulates insulin secretion by the pancreas, our storage hormone, to reduce excess sugar in the blood. “It is this mechanism, high sugar level and insulin secretion, which is at the origin of storage in the form of fat in adipocytes, our fat cells, and therefore weight gain“.

► Daily: “There “al dente” cooking where the pasta is not too soft would be the preferred method, with also the use cold pasta to make pasta salads, explains Jérôme Poiraud, naturopath. VSThese two types of preparation make it possible to reduce the glycemic index pasta usually high”.

► With a view to weight loss or maintaining a healthy weightreduce the share of starchy foods on the plate by replacing it with more vegetables.

How much pasta per day?

For adultsa standard serving of dried pasta is usually around 75-100 g per person. “Once cooked, the pasta increases in volume, which is equivalent to approximately 150-200g, underlines Sophie Benabi. If you are very active or have high energy needs, you may need larger portions. Conversely, if you’re less active or trying to lose weight, you may need smaller portions.”

Should you eat white, wholemeal or semi-wholemeal pasta?

“Certain health situations may require reduce food residues in the intestines and therefore opt for white pastainsists Jérôme Poiraud. However, most of the time, semi-complete or complete pasta is preferred because by keeping all or part of the shell of the wheat grain, the bran, we retain a wealth of vitamins, minerals and fibers which contribute to the proper functioning of the body..

→ In Ayurvedait would be necessary to choose wholemeal pasta which generally have a lower glycemic index than white pasta (55 versus 70 or even more). Furthermore, the more complete the cereal, the better its impact on the mind. Wholemeal pasta contains more fiber, can be more filling and have a less significant impact on blood sugar than refined pasta. This can help to better control appetite and weight and be more beneficial for transit.

→ Be careful with gluten-free pasta such as rice or corn pasta. “This type of paste is not so good for the health of the body. They are in fact rich in carbohydrates (80%), low in protein and low in fiber. They are more energetic than classic pasta but elsewhere the addition of additives (eggs, dairy powder, etc.) makes us want to eat more than classic pasta, which increases our caloric intake. Furthermore, they are often low in vitamins and minerals especially if they come from refined flours (which is often the case).

→ Buckwheat and legume pasta are a very interesting alternative, however: they contain 24 to 28% vegetable proteins, 11 to 31% fiber and 45 to 58% carbohydrates. They are rich in group B vitamins and micronutrients, and contain high levels of polyphenols (flavonoids) with good antioxidant properties. They have a smaller impact on blood sugar levels.

“To make them more digestible, in Ayurveda, we will not hesitate to add carminative and warming spices which promote digestion and which will lighten the heaviness of the pasta“, adds Sophie Benabi, specialist in micronutrition and practitioner in Ayurveda. For example :

► Cumin, fennel, ginger, garlic, fenugreek, turmeric or even pepper can be incorporated into sauces.

► Fresh aromatics also like the coriander, mint, basil, thyme, parsley…

► Add fresh vegetables: “Green vegetables or vegetables with a low glycemic index (asparagus, eggplant, kale, mushrooms, tomatoes, broccoli, spinach, zucchini, peppers, etc.) are foods with light qualities that cause less digestive effort.”

► Vegetable creams (rice, soy, coconut) with spices are also an interesting solution to compose a sauce for your pasta, which is lighter than creams made from cow’s milk

► Avoid adding cheese which further burdens digestion and promotes the appearance of toxins. “We could possibly small amounts of feta or even Parmesan cheese or ricotta which are lighter to digest“, specifies our expert.

► Avoid eating them with heavy proteins (beef, lamb, pork, cold meats)

► Avoid eating them with vegetables with a high glycemic index (potatoes, parsnips, beets, corn, turnips, pumpkin, cooked carrots).

Thanks to Sophie Benabi, specialist in micronutrition and “Ayurveda practitioner” and Jérôme Poiraud, naturopath and president of OMNES (Organization of Natural Medicine and Health Education).