We deliver knowledge on nutrition, food, lifestyle and health choices based on science studies.
Science studies shows pasta is a healthy food everyone. In this video we learn to make healthy pasta. It depends on four things:
1. Type of pasta: choose whole grain pastas for more fiber and sustained energy
2. Preparation method: Make it with plenty of vegetables and lean protein like fish or chicken.
3. Sauces: instead of heavy cream sauces: make it in tomato-based sauces with herbs and olive oil
And 4. Be mindful of portion sizes to ensure a balanced meal.
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References/Citations:
* Buckland, G., Bach, A., & Serra-Majem, L. (2010). Obesity and the Mediterranean diet: A systematic review of observational and intervention studies. *Obesity Reviews, 12*(5), e582–e599. [https://doi.org/10.1111/j.1467-789X.2010.00782.x](https://doi.org/10.1111/j.1467-789X.2010.00782.x)
* Fardet, A. (2016). Minimally processed foods are more satiating and less hyperglycemic than ultra-processed foods: A preliminary study with pasta. *Appetite, 105,* 121–128. [https://doi.org/10.1016/j.appet.2016.05.003](https://doi.org/10.1016/j.appet.2016.05.003)
* Harland, J. I., & Garton, L. E. (2008). Whole-grain intake as a marker of healthy body weight and adiposity. *Public Health Nutrition, 11*(6), 554–563. [https://doi.org/10.1017/S1368980007001272](https://doi.org/10.1017/S1368980007001272)
* Mannu, G. S., Zaman, M. J., Gupta, A., & Rehman, H. U. (2020). Evidence of lifestyle modification in the management of hypercholesterolemia. *Current Cardiology Reviews, 16*(1), 52–59. [https://doi.org/10.2174/1573403X15666190227100412](https://doi.org/10.2174/1573403X15666190227100412)
* Mirrahimi, A., Chiavaroli, L., Srichaikul, K., Augustin, L. S., Sievenpiper, J. L., Kendall, C. W., & Jenkins, D. J. (2012). The role of glycemic index and glycemic load in cardiovascular disease and its risk factors: A review of meta-analyses. *Journal of the American College of Nutrition, 31*(1), 64–75. [https://doi.org/10.1080/07315724.2012.10720016](https://doi.org/10.1080/07315724.2012.10720016)
* Pounis, G., Di Castelnuovo, A., Bonaccio, M., et al. (2016). Pasta consumption and body mass index: Results from Moli-sani and INHES studies. *Nutrition & Diabetes, 6*(7), e218. [https://doi.org/10.1038/nutd.2016.30](https://doi.org/10.1038/nutd.2016.30)
* Schwingshackl, L., Hoffmann, G., Iqbal, K., Schwedhelm, C., Boeing, H., & Knüppel, S. (2017). Mediterranean diet and all-cause mortality: A systematic review and meta-analysis. *European Journal of Epidemiology, 32*(4), 337–353. [https://doi.org/10.1007/s10654-017-0243-2](https://doi.org/10.1007/s10654-017-0243-2)
* Vitale, M., Masulli, M., Rivellese, A. A., Bonora, E., Cappellini, F., Nicolucci, A., … & Riccardi, G. (2018). Pasta consumption and glycemic control in type 2 diabetes: An Italian multicenter trial. *Nutrition, Metabolism and Cardiovascular Diseases, 28*(3), 300–306. [https://doi.org/10.1016/j.numecd.2017.11.004](https://doi.org/10.1016/j.numecd.2017.11.004)
Video Keywords: Health, Nutrition, Recipes, Pasta, Healthy recipes.
#Nutrition #wellness #lifestyle #health #nutrition #food #recipes #pasta
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