Food Friday - Must-have for all cyclists: the Foodcoach app
When it comes to food, our team sets high standards. Therefore, our riders have ...
Pasta is often found on the menu of our riders as it is packed with carbohydrates, but do our riders eat spelt-, whole wheat or ‘regular’ pasta? In this weeks’ Food Friday we talk about the advantages and disadvantages of the different types of grain that pasta is typically made from.
Wheat is a commonly used type of grain, for both regular- and whole wheat pasta. A kernel, or seed, consists of three components: the bran, germ and endosperm. Forget the naming, but not the essential nutritional fact that most fibers, vitamins and minerals origin from the bran and germ, the outer parts of the grain seed. Whole wheat pasta uses all of the kernel, whereas the bran and germ are removed to produce 'regular' pasta. Whole wheat products are considered healthier compared to refined wheat products, because of this higher concentration of nutrients.
Whole wheat pasta is packed with fibers and complex carbohydrates, causing you to feel satisfied sooner compared to regular pasta. Your body needs more time to digest, so the energy from the pasta is distributed evenly over time. On the contrary, regular pasta is made out of refined carbs, making it easier for your body to digest and use the energy quickly. Do you have a tough ride or a ride for multiple days? Choose a good plate of regular pasta, just like our riders do.
"Whole wheat pasta takes more time to digest"
On those tough, long rides, our riders need to consume a lot of carbohydrates. A plate of regular pasta with the right amount of cabrohydrates is easier to consume compared to the same amount of carbohydrates with whole wheat pasta as you will feel satisfied sooner. Therefore, regular pasta is often found on the menu of our riders during a ride like the Giro d'Italia or Tour de France.
Spelt pasta has about the same nutrients as whole wheat pasta. The most important difference is that spelt pasta origins from another, older type of grain. With a different type of grain comes a different type of gluten, making spelt pasta easier to digest for some people compared to (whole) wheat products. However, it isn't true that spelt pasta is the healthier alternative for whole wheat pasta.
Every type of pasta has its own advantages and disadvantages. Choose a plate of regular pasta after a (tough) long ride and some whole grain or spelt pasta on a day with little to none (cycling) activity. One more tip for those riders who aim for the perfect cycling lifestyle: limit the amount of sauce on your plate. Act like a true Italian and balance the amount of sauce with pasta.
Got hungry after all that reading about pasta? Get inspired by the recipes below!
Ingredients (4 persons):
Ingredients (4 persons):