Many people believe that noodles and pasta make you fat and, therefore, should never be getting eaten if you want to lose weight. Is this true? Let us check it out!
Table of Contents
Do noodles or pasta make you fat or gain weight?
Since there are now countless types of pasta, it is hardly possible to speak of the pasta itself. There are, for example:
- Noodles with or without egg
- Gluten-free, low-carbohydrate pasta made from lentils, chickpeas, and soybeans
- Gluten-free noodles from corn, rice or buckwheat
- Gluten- and calorie-free konjac noodles
- Noodles made from soft wheat or durum wheat
- Noodles made from wholemeal and noodles made from white flour
Since the term noodles or pasta still mostly refers to noodles made from cereals, we will only examine the influence of these noodles on body weight below.
When can pasta make you fat?
Noodles can make you fat, but only under certain circumstances :
- if you eat too little fruit, vegetables and fiber at the same time and
- if you don’t move, that is, if you don’t exercise.
- if you eat them too much,
- if you overeat of it,
Since whole grain noodles have a higher fiber and vital substance content and a lower glycaemic index (GI) than noodles made from white flour, they are the better choice in any case.
How many calories are in pasta?
The calorie content per 100 g of cooked pasta (corresponds to about 40 g of dry pasta, depending on the form of the pasta, brand, etc.):
- 150 kcal for white flour noodles
- 140 kcal for wholemeal pasta
Whoever now destroys a 500 g pack of spaghetti in pairs, takes 875 kcal (wholemeal noodles) to 940 kcal (white flour noodles) per person.
Which for an average woman would already cover half of the daily energy requirement (for a man a third) – not even the sauce is gets included.
However, if noodles are not getting eaten as the main component of a meal, but only 150 g of cooked noodles as an accompaniment to a vegetable dish, then the noodles only provide around 210 to 225 kcal and are not a problem.
Is it slimming through noodles? It’s that simple.
Losing weight with noodles – the dream of all pasta fans. Whether the famous pasta makes you slim, and how it has to be getting prepared for that, we will tell you here.
Are pasta fatteners for people?
For years pasta was considered a fattening food. But this attitude has changed. Pasta doesn’t make you fat, just the combination with pesto cheese or cream sauces can increase the calories in a pasta dish.
The pasta itself contains as many calories as rice. In concrete terms: 100 grams of egg pasta contains 134 calories, pasta made from durum wheat semolina has 143 calories.
Lose weight, does that work with pasta?
Anyone who uses wholemeal pasta or pasta made from durum wheat semolina can lose weight with it. Reason for that: The products contain complex carbohydrates that slowly increase blood sugar levels and thus make you feel stuffed for a long time.
If you combine the pasta with light sauces such as fresh tomatoes, tuna or vegetable sauce, you are on the safe side. However, the pasta should only get cooked until it is firm to the bite. The reason: the blood sugar level does not rise as high, less insulin is released, and fat reduction starts earlier.
Enjoy pasta dishes without regret.
It is best to eat pasta dishes at lunchtime to avoid the hungry appetite attacks in the afternoon. A little tip: If you want to save even more calories, you can replace a third of the pasta with zucchini noodles.
The so-called zoodles are getting made with a spiral cutter. Add the zucchini spirals to the cooking water one minute before cooking time and then mix the result with the sauce. The low-fat pasta dish is now ready.
The pasta diet: Slimming with noodles
The complex carbohydrates from whole grain noodles or noodles made from durum wheat semolina ensure a slow rise in blood sugar levels – so they keep you full for a long time. They should only cook until they are firm to the bite.
Why? The blood sugar level does not rise as high, and therefore less insulin is released. Pleasant side effect: Fat reduction starts earlier. Noodles have as many calories as rice. There are 134 calories per 100 grams of egg noodles.
Pasta made from durum wheat semolina has about 143 calories – so it is not a heavy diet. But cheese or cream sauce quickly turns them into calorie bombs.
How the pasta diet works
During the menu, you take in about 1400 calories per day. At breakfast, you will consume approx. 300 calories. It works, for example, with a delicious porridge or quark with fresh fruit. So there are also no ravenous hunger attacks until noon.
For lunch and dinner, about 900 calories are getting planned. The pasta dish should not have more than 450 calories and consist of wholemeal pasta. A light sauce and vegetables provide the body with additional essential nutrients.
Prefer light and a protein-rich meal without carbohydrates in the evening to boost fat burning overnight. Fish, chicken, lean cheese, and vegetables are ideal. The best thing is that the body does not suffer from any deficiency during the diet, and therefore no annoying yoyo effect occurs.
Don’t Forget: Keep your hands off alcohol, coffee, and sugar, white bread, potatoes, and rice. Jogging, yoga, or weight training can accelerate the slimming effect.
Study shows: Losing weight with noodles works.
Carbohydrates are fattening, me up! Researchers found out that pasta can even help you lose weight. Compared to rice and co., this makes them the ideal diet food and so many times a week you can eat with pleasure.
Almost everyone has tried low carb. No wonder, since the concept is straightforward: If you want to lose weight, cut as many carbohydrates as possible from your diet.
And what about the beloved spaghetti? Don’t worry: Those who are reluctant to give up their favorite pasta can breathe a sigh of relief: a study concluded that pasta does not deserve its bad reputation as a fattener.
On the contrary: despite the carbohydrates they contain – on average 25 grams per 100 grams – they are even getting said to serve as slimming products.
Half a kilo less with noodles
Researchers at St. Michael’s Hospital conducted a systematic analysis of all data from 30 randomized studies in which a total of 2,500 subjects were getting given pasta instead of other carbohydrates such as potatoes or rice on their plates.
They ate pasta three times a week for twelve weeks, on average, 60 grams per portion. It was noticeable on the scales – but not as expected: The participants lost half a kilo on average.
Carbohydrates: Better than their reputation?
So it seems that carbohydrates are wrong labeled as fatteners. Unlike many other refined carbohydrates. Pasta has a low glycemic index.
It means that they do not raise blood sugar levels as much as rice or white flour products, for example. As an outcome, there is less chance of renewed attacks of ravenous hunger after consumption.
“The study shows that noodles do not contribute to weight gain or the build-up of body fat,” said John Sievenpiper, head of the study.
The important thing is to keep your pasta consumption moderate – 3.3 kilos three days a week are harmless according to the study. So there is absolutely no objection to indulging in a delicious pasta with salsa cruda or a light pasta salad now and then.
Losing weight with pasta: Like making pasta less thick.
Do not cook spaghetti too long.
The noodles should still be firm to the bite. Then the body needs longer to digest them. It is because al dente cooked pasta has a lower glycemic index than soft-cooked pasta.
It means that the glucose extracted from the carbohydrates passes into the blood more slowly, which also means that the blood sugar level only rises gradually.
It means that pasta that is firm to the bite lasts longer, and there is less risk of ravenous attacks. Besides, less insulin is secreted, which ensures that excess blood sugar is getting stored in the fat cells as fat.
Choosing the right type of pasta
Wholemeal noodles fill up faster and for longer than noodles made from white flour or durum wheat semolina because they consist of complex carbohydrates that must first get converted into shorter-chain sugars.
They also contain fiber that swells in the intestines and also prevents the blood sugar level from rising rapidly. Or you could try low-carb noodles, such as those made from chickpeas, red lentils, or konjac root.
Another trick to save calories: Replace a third of the noodles with Zucchini.
Pay attention to portion size.
Tip the pasta straight from the packet into the pot? Not a good idea, because usually too much ends up in the cooking water and then on the plate.
Weigh the noodles better on the scales. A recommended portion of noodles for the main course is 100 g dry weight, and they have about 340 calories. Also, of course, there is the sauce.
Choose a low-calorie sauce for pasta.
The real fattening factor in a pasta dish is usually not the pasta, but the sauce: pesto, cream sauces, or pasta drowned in butter plus a good load of parmesan cheese make the calories rise.
However, if you choose a light vegetable sauce like arrabbiata and use the oil sparingly when cooking, a pasta dish won’t have more calories than a large salad with dressing.
Warming up pasta from the day before
With this trick, you save calories. The reason: When cooking and cooling down again, resistant starch getting formed, some of which cannot be digested by the body.
So pasta is also perfect as meal prep. But here, too, you should not overdo it with the portions.
Do noodles make you fat or not? Noodles do not automatically make you fat. Thick is the whole way of eating and living, but rarely a single food.
So if you occasionally eat wholemeal pasta in manageable quantities accompanied by lots of vegetables or salads.
If you prepare the pasta al dente and cook it the day before to enjoy the resistant starch, it contains, pasta can even help you lose weight.