Like many other pasta products, the history of gnocchi is also related to the Apennine Peninsula. It is believed that the original recipe was developed in Middle East and that it arrived to the European continent with the expansion of the Roman Empire. Each country developed its own version of gnocchi using various ingredients such as wheat flour or bread crumbs, but the gnocchi as we know them today were first made with the arrival of potatoes to Europe in the 16th century.
Today, potatoes are the basic gnocchi ingredient. Moreover, the larger the percentage of potatoes in the product, the higher the quality. When it comes to the preparation of gnocchi, old potatoes are preferred since they contain less water and more starch resulting in lesser consumption of flour and making the gnocchi of a softer texture.
Gnocchi as alternative to pasta
Gnocchi and pasta are food products with numerous benefits. They are an easily prepared tasty meal which goes well with all types of sauces, from the light summer tomato sauce to the rich winter meat sauces.
However, after comparing the energy value of these two food products, the advantage is given to gnocchi. 100 g of raw regular pasta, namely, ensure around 288 calories while 100 g of raw gnocchi (a product containing 85% of potatoes) contain a significantly less amount of calories, i.e. 150 kcal.
It is clear that gnocchi are a low-calorie food product which can fit into the nutrition of all age groups.
Nutritive value of gnocchi
Gnocchi are an excellent source of carbohydrates and of the complex ones in particular. 100 g of raw gnocchi provide 34.2 g of carbohydrates. The dominating type of carbohydrate in gnocchi is starch which, due to its complex molecular structure, disintegrates for a longer period of time and turns into more simple sugar. It slowly enters the blood system and gradually increases the insulin extraction what, therefore, results in providing energy over a longer period of time and a long-lasting feeling of having a full stomach. Gnocchi are, therefore, an ideal food product for athletes, employed persons, pupils and students, people on reduction diets as well as all those trying to avoid the constant variations of glucose level in the blood which are caused by simple sugar.
Gnocchi are a good source of protein and almost an insignificant source of fat – 100 g of raw gnocchi, namely, contains only 0.3 g.
Since the main ingredient in the preparation of gnocchi are potatoes, a part of its beneficial vitamins and minerals is maintained in the final product. Those are vitamins B1, B3 and B5, folic acid and minerals such as potassium, magnesium, phosphor, iron, manganese and calcium.
The importance of carbohydrates in nutrition
Carbohydrates are the most important energy source of all dietary substances which we eat on a daily basis. And their primary role of supplying the cells with energy is the reason why it would be good if 45-65% of the total daily energy was gained through carbohydrates.
An adequate quantity of carbohydrates in nutrition is essential for proper functioning of the central nerve system – the brain depends on constant glucose supply. Carbohydrates protect the proteins since, in case of sufficient amount, they ensure minimum use of the proteins for the purpose of gaining energy, and maximum use for tissue growth.
Carbohydrates are divided into the simple ones, found in candy, marmalade, honey, refined sugar and fruit and the organism assimilates them very quickly, and complex carbohydrates found in bread, rice, pasta and gnocchi. Complex carbohydrates are a long-lasting energy source which the body needs for its vital functions. It is, therefore, good to base nutrition on the food products which primarily consist of complex carbohydrates.
Interesting facts
Carbohydrates for a slim body
A new study has shown that persons who consume large amounts of carbohydrates find it easier to maintain a slim figure.
Scientists analyzed the nutrition of 4451 healthy persons above the age of 18. The research has shown that persons consuming the lowest amount of carbohydrates are more likely to be overweight or obese while persons whose nutrition is full of carbohydrates have not only a better chance for a slim body but they also consume larger quantities of dietary fibers, fruit, vegetables and less saturate fat.
The authors of the research have come to a conclusion that the lowest risk of being overweight and obese is connected to the nutrition within which carbohydrates ensure 47-64% of the total amount of energy, while that risk is at its highest level when the carbohydrates don’t surpass 47% of the total energy intake.
Source: Journal of the American Dietetic Association
Carbohydrates protect the muscles
According to a recent American study, consuming carbohydrates after physical activity prevents protein breakdown in the muscles. One hour after working out on the bench press (10 x 8), 16 volunteers drank a carbohydrate based drink, i.e. a placebo.
The protein balance in the muscles stabilized and the breakdown was, therefore, prevented. But this only happened within the group which consumed carbohydrates, not within the group which was given a placebo.
Source: J Appl Physiol
