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Pasta
Nutrition, practicality and flavor in the right perfect serving.
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What is pasta
made of?
Pasta is basically composed of wheat flour and other ingredients may be
added, such as eggs and dehydrated vegetables .
1
Pasta: becoming familiar with its nutritional composition.
The carbohydrate is the main nutrient found in pasta, especially starch.
2
Starch’ primary function is to provide energy .
Carbohydrates have an influence on satiety, blood glucose, insulinaemia,
lipid metabolism and, through fermentation, they alter the intestinal
2
functioning (movement and frequency) .
Although carbohydrate is its main nutrient, there are other nutrients in
2
pasta, such as protein, fiber and complex B vitamins .
77,9g carbohydrate*
10g protein*
2,9g fiber*
Carbohydrates must contribute
with 45 to 65% of the human
4
daily energy intake. .
* 100g portion of raw pasta3.
Pasta in an adequate and healthy diet.
In order to promote an adequate and healthy diet, the currently Food Guide for the Brazilian Population
5
recommends that in natura or minimally processed food be the foundation of a diet .
Pasta is considered a minimally processed food, since its composition is basically water and wheat
flour, sometimes eggs. The benefits of the original food (wheat) are preserved and there is no addition
5
of ingredients such as sugar and fat .
A complete and nutritious meal with pasta.
5
Pasta is a type of food that is part of the eating habits of Brazilian people . High-protein, foods with essential fatty
3,5
acids and fiber complement the nutritional value of pasta, resulting in a complete, nutritious and balanced meal .
Carbohydrate,
protein and
fiber
+
Protein
+
Essential
fatty acids and
antioxidants
+
Antioxidants,
vitamins, minerals
and fiber
=
Complete and
nutritious meal
Debunking
myths
Despite its presence in the food culture of different populations for
thousands of years , there are still myths surrounding the consumption of
pasta that need to be clarified .
6
6
“Eating pasta in the evening makes you fat”.
No food alone is able to cause weight gain. Foods which are source of carbohydrate, such as pasta, can
compose a balanced meal in the evening and contribute to weight loss and maintenance in the long
7
term, in addition to increasing satiety .
The consumption of carbohydrates at dinner increases adiponectin levels, leading to an improvement
in the sensitivity to insulin, improvement in the parameters of metabolic syndrome and the general
7
inflammatory state; in comparison to a diet in which carbohydrates appear throughout the day .
“Pasta has a high glycemic index”.
Glycemic index (GI) is a scale that classifies food according to the glycemic response produced by the
carbohydrate of the food studies in comparison with a control food. The reference values are: low GI
2
(<55), medium GI (>56 – 69) and high GI (>70) .
Pasta’s GI is low (47), lower than a cooked potato (82) and rice (89)8. The intake of food with low GI has
been associated with a better control of blood glucose and can integrate a strategy for control and
2
prevention of diabetes and cardiovascular diseases .
“In order to be healthier, I must cut off gluten
from my diet and stop eating pasta”.
For everyone else, wheat and food made with it are an
important source of protein, B complex vitamins, minerals
and antioxidants; and no health benefits have been found
10
when excluding them from a diet .
Illustrative images.
Gluten is the main structural protein in some cereals,
such as wheat. Only a small portion of the population (1
in every 100 individuals) presents permanents gluten
intolerance – celiac disease – and must excludes foods
derived from wheat and other cereal from their diet.
of all kinds
Semolina Pasta
Egg Pasta
In addition to flour and water,
eggs are added to the dough.
Made with special wheat flour known
as type 1, it has a lighter color than
common pasta.
Dried
Pasta
Produced with wheat flour and
water, it undergoes a drying
process that allows a long storage
period before consumption.
Durum Wheat
Pre-cooked during the
manufacturing process, it can be
prepared in a few minutes.
Pasta
Made with a special type of wheat, known as
“durum” wheat. After cooked, it becomes a loose
and al dente kind of pasta.
Did you know
Fresh
Instant Pasta
Pasta
Made with wheat flour,
it undergoes a partial drying process.
It is sold under refrigeration.
Whole-Wheat
Pasta
Made with whole-wheat flour,
it contains more fiber in its
composition.
that the World Pasta Day and the Brazilian Pasta Day
th
are celebrated on October 25 ?
Bibliographic references: 1-BRASIL. ANVISA. Agência Nacional de Vigilância Sanitária. Resolução RDC nº 263, de 22 de setembro de
2005. Regulamento técnico para produtos de cereais, amidos, farinhas e farelos. Brasília (DF): Ministério da Saúde; 2005. Disponível em:
http://portal.anvisa.gov.br/wps/wcm/connect/1ae52c0047457a718702d73fbc4c6735/RDC_263_2005.pdf?MOD=AJPERES 2-Cozzolino SMF;
Cominetti C. Bases Bioquímicas e Fisiológicas da Nutrição: Nas Diferentes Fases da Vida, Na Saúde e Na Doença. Barueri: Manole; 2013. 3-TACO.
Tabela Brasileira de Composição dos Alimentos. Campinas (SP); 2007. 4-Department Of Agriculture, Department Of Health And Human Services
(USA). The Dietary Guidelines for Americans. Washington(DC); 2015. 5-Ministério da Saúde (BR). Secretaria de Atenção à Saúde. Guia alimentar para
a população brasileira. Brasília (DF): 2014. 6-A história do macarrão no Brasil. São Paulo: DBA Editora, 2014. 7-Sofer S, Eliraz A, Kaplan, S, Voet H,
Fink G, Kima T et al. Greater Weight Loss and Hormonal Changes After 6 Months Diet With Carbohydrates Eaten Mostly at Dinner. Obes Res. 2012;
19 (10): 2006-14. 8-Harvard Health Publications, Harvard Medical School(EUA). Glycemic index and glycemic load for 100+ foods. Cambridge; 2015.
9-Elli L, Branchi F, Tomba C, Villalta D, Norsa L, Ferretti F, et al. Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten
sensitivity. World J Gastroenterol. 2015;21(23):7110-19. 10-Shewry PR, Hey SJ. Do we need to worry about eating wheat? Nutr Bull. 2016;41(1):6-13.
Illustrative images.
Pasta