Eating Like an Italian Can Reduce Your BMI

To eat carbs or not to eat them – that has been and will continue to be a discussion for decades. Foods like bread, cereal, flour, and obviously pasta have had a bad reputation among dietitians for a long time; however, the tide may be about to turn soon.

Nowadays, dietitians and fitness fanatics seem to be into the “whole foods“, and they tend to denounce all kinds of processed foods such as sugar, animal fats and such.lots-of-pasta Be that as it may, a new study reveals that, while it is great for you to eat non-processed foods, your favorite lasagna or toast may not singlehandedly be responsible for your excessive weight either.

The research focuses on the type of Mediterranean diet usually followed in Italy, where people eat a lot of pasta and bakery products. Surprisingly, the study found that eating pasta in this context was actually linked with having a lower BMI and smaller waist, not the opposite. Of course, this does not mean you should binge on pasta and pizza at every single meal, because the researchers concluded that the reason why this diet works for Italians is strict portion control.

The magic formula is based on the idea of having vegetables and fruit with pasta, white rice or any “white food” as these are called. At that, the latter should be in a small serving, as opposed to letting them be the main element of your dish. In other words, you need to go for a balanced dish instead of the traditional, oversized pasta-based dish that you might be used to being served at American restaurants.

Carbs like pasta, bread and potatoes are fantastic if consumed moderately for a healthy, nutrient-rich meal because they help balance its content, taste and texture, and also because carbs are great vehicles for the nutrients contained in other food groups. Carbohydrates are also essential in any diet because they are your body and brain’s main source of energy, which means you will probably feel drained and be hardly able to function at your best if you eliminate these nutrients from your meals.

So to sum up, here are your three main “white food” principles and rules:

  1. Don’t make them your whole meal, but rather a complementary part of it.
  2. Include unprocessed “white foods” like white beans and onions in your diet to get fiber, vitamins and other nutrients.
  3. Don’t let any single food or food group have the whole power. No single food – even the healthiest one – can constitute a good balanced diet all by itself.