Inicio Keiji Yoshiki La pasta engorda o no…

La pasta engorda o no…

La pasta no engorda Slider fondo BLANCO MODIFICADA

En el mundo del fitness y nutrición, hoy, al haber tanta información, también hay muchas verdades a medias e interpretaciones no del todo acertadas de los estudios y la neta ¡entendemos lo que nos conviene! Por eso, te presento un análisis breve y concreto de las conclusiones de este estudio publicado por Nutrition & Diabetes llamado “Asociación del consumo de pasta con índice de masa corporal IMC y relación cintura cadera”.

¡No te vayas con la finta! En el estudio se llevaba un control de raciones y por la locación del estudio -Italia-, los participantes llevaban esencialmente una dieta mediterránea tradicional. Por lo que con un estilo de alimentación desordenado, y comiendo muchas azúcares añadidas, refrescos, grasas saturadas y trans; aún comiendo toda la pasta que quieras sin control ¡Sí vas a engordar! Por mera relación de ingesta calórica vs. gasto energético. Porque no es que “adelgace” sino que no aumenta la grasa corporal.

En este estudio se llevó un seguimiento a 14,402 sujetos nacidos en Italia o caucásicos:

  • 7216 mujeres y 7186 hombres
  • De entre 37 y 70 años
  • Se les dio orientación alimentaria y se les pidió llevar un récord de lo que comían, siguiendo lo manuales -con raciones- que se les entregaron; para que reportaran lo que comían diariamente.
  • Hubo un protocolo de mediciones de relación cintura-cadera y peso.

El resultado final fue que comer toda la pasta que quieras, no se asocia a incremento en el tamaño de la cintura ni en el peso total. Además se comprobó que el consumo de pastas, hace que te adhieras más a una dieta mediterránea correcta. En que predominan el consumo de vegetales, granos enteros, aceite de oliva, aguacate, aceitunas y pescados.

La pasta engorda, conclusion

Conoce los principios de una Dieta Mediterránea LEE

En este estudio se probó una correlación positiva entre comer pasta y consumir más alimentos como jitomate, salsa de tomate, aceite de oliva, ajo, quesos para sazonar y arroz. Lo cual podría ser un factor clave para no aumentar la grasa en el centro del cuerpo, por el contenido de antioxidantes, fibra y ácidos grasos omega 3, en estos alimentos. Sin embargo, el efecto positivo del consumo de pasta -para no engordar-, no está asociado a comerlos.

Aún hacen falta más investigaciones asociando a la pasta con otros alimentos, para emitir un veredicto en el que la pasta nunca causa aumento de peso. Lo mismo ocurre con las dietas hipo-calóricas; las bajas en grasas; o las dietas correctas tradicionales.

La pasta engorda, analizar su relacion con otros alimentos Captura de pantalla 2016-07-25 10.40.36

En general, se concluye que el consumo de pasta no se asocia a obesidad en el centro del cuerpo (principal causa de síndrome metabólico); e incremento de la cintura, en la población caucásica mediterránea.

la-pasta-engorda-o-no

Ahora, hay que considerar también que: 

  1. La genética y la evolución tiene un componente importante y la gente del mediterráneo tiene una genética que les permite digerir y aprovechar mejor las pastas. A diferencia de los mestizos americanos, que aprovechamos mejor el maíz.
  2. La pasta tiene un índice glicémico moderado (entre 50 y 80%), lo que hace que su consumo libere menor cantidad de insulina (hormona anabólica de grasa). Además de que combinado con pescados, vegetales, y aceites saludables, su efecto es menor y “engorda menos”.
  3. Para dar contexto, el índice glicémico de las pastas (velocidad en que se libera glucosa e insulina en sangre para regularla) es menor que las harinas refinadas, arroces, o incluso zanahorias, maíz o plátano. Es por ello que al ser un inductor medio de insulina, causa menos efectos en la acumulación de grasa.
  4. En este estudio las pastas se consumían al estilo tradicional mediterráneo: en salsa de tomate, con aceite de oliva, al burro o pesto ¡NO con salsas cremosas, haaaarta crema y queso gratinado!

Spaghetti_di_Gragnano_e_colatura_di_alici

Y como cantidad es ¡todo! Recuerda que una ración de pasta correcta es 1 taza, 120g (160 a 200 calorías, dependiendo cómo la cocines). Y en el estudio se reportaba un consumo promedio de 50 a 65g al día, que es ½ taza.

Media taza de pasta
Media taza de pasta 60g
1 taza de pasta, 120g
1 taza de pasta, 120g

¡Ya tienes la información! Así que decide y un TIP: Si comes pasta, no comas arroz o pan extra. Y así con todo el grupo de estos alimentos.

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