Posted by: Dr. Tyrone A. Holmes | July 18, 2012

Lose Weight WITHOUT Dieting: Tip #72 – Swap Refined White Pasta for Whole Wheat Pasta

If you’re like me, you enjoy a nice plate of pasta.  Whether it is spaghetti, linguine, fettuccine, lasagna, ziti or elbow macaroni, I love boiled pasta sprinkled with olive oil. I grew up on the refined white pastas that are a part of many family meals such as spaghetti and meatballs, macaroni and cheese, and meat lasagna.  As a competitive cyclist, I use pasta as a significant source of complex carbohydrates, which fuel my long rides and races.  However, I favor 100% whole wheat pasta over refined white pasta for several reasons.  Standard pastas are made with refined wheat flour and lose fiber, vitamins and minerals during the refining process.  Some standard pastas add nutrients during manufacturing but this falls far short of what was originally lost. Conversely, 100% whole wheat pasta contains more fiber, vitamins and minerals because nothing is removed during processing.  The added fiber is a great benefit when it comes to weight loss because fiber delays the emptying of the stomach, which keeps you feeling full for a longer period of time.  It also slows the absorption of carbohydrates, reduces insulin levels, increases HDL (good) cholesterol, and reduces LDL (bad) cholesterol.  In addition, there is a strong relationship between a high fiber diet and reduced incidence of heart disease, stroke and colon cancer.  So choose 100% whole wheat pasta when preparing your favorite dishes.

NEXT POST – July 22, 2012                      

Cycle Log: Competition Phase Week 14

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