If a plate of pasta is on the list of your top comfort foods, you are not alone. Pasta is a staple food in so many different cultures and households. We all know that people have a deep connection and love for pasta:
“It just makes us happy.”
On the Happiness Index, pasta is positioned with 76% on the same level as one’s favorite song (75%) and, at a higher level, than one’s favorite sport (54%).
Carbohydrates
Carbohydrates have received negative publicity from media and many popular diets, but they are essential for effective dieting and good mood. Pasta is an excellent source of complex carbohydrates. Complex carbohydrates contain fiber that supports our gut health, helps us manage our weight and reduce cholesterol. Carbohydrates are broken down during digestion and absorbed into the bloodstream as glucose. The Insoluble fiber in pasta slows the absorption of sugar into the bloodstream and helps us avoid glucose spikes. Consuming whole grain pasta helps slow down digestion and prevent extreme spikes in glucose levels even further.
Tryptophan
Amino acids are regulators of gene expression, a process by which the cell controls the level and timing of gene activity or protein production. Amino acids must be provided from the diet. The essential amino acid, Tryptophan (Trp), has been studied and recognized for its many unique biological and metabolic properties in recent years. This amino acid is now known to be involved in regulatory control mechanisms of the central nervous system and the liver.
The glucose broken down from pasta carbohydrates enters the cells as energy. At the same time, the tryptophan contained within pasta triggers the release of dopamine, the “feel good” neurotransmitter. It also naturally stimulates an increase in the production of serotonin, the “happiness” hormone. In fact, serotonin produced in the body after eating pasta is directly synthesized from tryptophan.
These hormones help improve mood and sleep.
B-Vitamins
Pasta is relatively rich in a range of B-vitamins, organic substances that help tone muscles, increase energy levels and regulate the nervous system. Vitamins B6, B12 and Folate (vitamin B9) specifically enhance the production of serotonin and dopamine in the brain that make you feel happy, calm, and stress-free.
It is worth noting that overcooking pasta can deplete the amount of these water soluble B-vitamins, as well as the amount of fiber. Also, pasta products should not be cooked in excess water and the cooking water should not be discarded to avoid vitamin B losses.
Use the cooking water to make sauces and bake bread. Not only it acts as a thickening agent, it also contains all the good B-vitamins that help boost your mood and have more energy.
All carbohydrates are not created equal. High-carbohydrate diets may not be right for everyone, but exploring nutritious pasta dishes is a great way to add some variety to your weekday meals and experiment with how carbohydrates fit into your diet.
As with everything, keep in mind your unique nutrition needs when you explore pasta dishes as a mood food.