## Myth 1: You cannot eat pasta when dieting Pasta made from hard flour is the main source of complex carbohydrates. Pasta in a low-calorie diet, according to the principles of the Mediterranean diet, can help to lose weight. Pasta has a low glycemic index and due to this property helps to control blood glucose levels and weight. Of course, it should be eaten in moderation. ## Myth 2: Pasta should not be eaten in the evening Limiting eating in the evening is a way to combat weight gain. However, it can be okay in moderation. The consumption of carbohydrates (specifically pasta, which is rich in tryptophan and vitamin B) can help to overcome stress and insomnia. To prevent pasta-based dishes from causing weight gain, you should avoid fatty, creamy sauces and high-calorie additives, and add more vegetables and lean proteins. The perfect combination is pasta with a low-calorie tomato sauce and vegetables. Avoid adding extra cheese to limit unnecessary calories. ## Myth 3: It is necessary to eliminate carbohydrates from the diet In the Mediterranean diet, carbohydrates make up 55–60 % of the daily caloric intake. And this diet is recognized as one of the best diets in the world for losing weight and staying healthy. High-protein diets, on the other hand, are not very effective for losing weight and are simultaneously bad for the heart and kidneys. Some cells in our body (and in particular our red blood cells, brain, and muscles) need carbohydrates. If the body lacks this nutrient, we suffer from typical hypoglycemic disorders including weakness, sweating, lack of concentration and attention, drowsiness, headaches, and blurred vision. > One serving of cooked spaghetti includes about 220 calories, 1 gram of fat, and no cholesterol. ## Myth 4: Al dente pasta is less digestible This is not true — pasta that has been cooked al dente needs to be chewed longer: the more it is exposed to saliva and crushed into smaller pieces, the easier it is to digest. Pasta cooked this way has less effect on the glycemic index and stimulates insulin production less. It slows down the absorption of glucose, of which starch is composed, and as a result reduces the glycemic index. If pasta is cooked correctly, it is a product with a low glycemic index and a source of slowly digestible starch. This means that pasta provides a slow release of carbohydrates, so it takes longer to digest and you stay full for longer. ## Myth 5: Pasta is harmful because it contains gluten Gluten is a protein found in wheat, rye, and other cereal grains that is harmful only for patients suffering from celiac disease (gluten intolerance), who constitute 1 % of the world population. For everyone else, it is not harmful at all. Indeed, gluten is often found in products that are not good for our body, such as pastry and refined bread. However, this does not apply to pasta.