Who does not give up the beloved pasta, but aims to lose weight It is true that the refined version may contain more fiber and be more interesting in a whole meal. healthy menu Learn more about it below:
What are whole wheat noodles?
Usually, whole wheat noodles are made by substituting wheat flour It is rich above all in carbohydrates.
Let's get this straight: refined carbohydrate is a generic term generally used to describe carbohydrates that have had most of their nutritional value removed during the manufacturing process.
To be more specific, refined carbohydrates are generally used in reference to grains and grain products. Refined grains, then, have a precise definition: any grain (such as white rice ) or grain product (such as bread) that is not made from whole grains.
In their natural, complete form, grain seeds or grains consist of three parts: the bran (the tough outer layer), the germ (the tiny nutrient-dense core), and the endosperm (most of the starch). In whole grains, the entire grain has been left intact, as in brown rice. Also, in products made from whole grain flours, such as whole wheat flour, theflour is milled from these grain Therefore, they contain bran, germ, and endosperm.
Refined grains, on the other hand, have had the bran and germ removed during processing, leaving only the starchy endosperm. This process produces a finer texture and a lighter color - resulting in soft carbohydrates that also have an extended shelf life.
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Are whole wheat noodles better than refined ones?
That is, whole wheat noodles carry more fiber than those made with white wheat flour - and they also contain slightly more fiber than those made with white wheat flour. vitamins and minerals Therefore, it can be said that it is more nutritious.
Fiber is important because it improves intestinal transit and increases the food bolus - ensuring more satiety In addition, they help to avoid blood sugar spikes, so that hunger takes longer to arrive.
The conclusion, then, is that whole wheat pasta may be the best option. But if you don't like it that much, don't worry. It is possible, for example, to combine the refined ingredient with vegetables, greens and leaves, to guarantee more fiber during meal .
Another important point for both cases is to pay attention to the proteins. Always include some good quality source, such as skinless chicken, eggs, or lean meats, so that the dish is complete. A nutritionist can help you choose.
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How to buy?
As a rule, most whole grain products will contain the word "whole grain" first on the ingredients label - like whole wheat flour or whole rye flour. If it just says "wheat flour" or "rye flour," it probably means it has been refined. Sometimes foods like wholemeal bread or whole grain noodles indicate "100% whole grain" on the package.
Of course, many products will contain both whole grain and refined grains. In those cases, the placement of whole grain or whole grain flour in the ingredients list indicates the relative amount in the product. If you are looking for a primarily whole grain product, whole grain flour should be first in the listing.
Finally, it is a good idea to also take a look at the nutritional data to see how many fibers and protein in the product if you want to be sure that you are getting some nutrients.Find out if your weight is healthy Calculate quickly and easily Discover