On tuna, tomatoes, hard eggs or even to the lawyer … Cold pasta salads are among the great classics of the summer. But this family and tasty dish does not put your blood sugar in danger … and your line? The opinion of Julie Boët, dietician-nutritionist.
A complete and balanced dish
Pasta salad, peas and feta, tuna pasta salad and olives, chicken pasta salad and summer vegetables … When accompanied by vegetables and proteins (animal or vegetable), cold pasta constitute a balanced meal. They indeed represent a good source of carbohydrates, provided that they do not abuse it.
Yes to pasta 2 to 3 times a week, but not to daily pasta. Varying your diet is essential to avoid deficiencies. We alternate pasta with other starchy foods: quinoa, rice, wheat … to obtain different nutrients.
Cartence also on the sauce, which tips the scales on the wrong side: yes in the yogurt-decitron sauce, yes in the homemade tomato sauce, but beware of the Cream-Gruyère combo! The way in which pasta is cooked is just as crucial (if not more important) as pasta in themselves.
In summary, spaghetti, linguine and other shells are not to be banished, if the balance is respected. They even maintain the healthy digestive system, decrease glycemic peaks and bring energy.
Cold pasta slows down the rise in blood sugar
Against all expectations, the cooled pasta would be better … than those just out of the pan.
“The Al dente pasta, especially complete, have a glycemic index lower than the too cooked pasta. And cooled, they develop so -called” resistant “starch, which slows down the rise in blood sugar. However, this starch is not digested in the same way as classic starch: it resists digestion in the small intestine, a bit like the fibers. blood sugar after the meal is slower and softer. confides the dietician-nutritionist.
Thanks to this “regulated” blood sugar, cravings – caused by brutal fluctuations in blood sugar level – are automatically reduced. A platjack therefore as part of weight loss, or simply maintaining healthy weight.
Another, significant advantage: the resistant starch nourishes the intestinal microbiota, which contributes to a “Better digestive health“, Reveals the specialist.
“Finally, choosing complete pasta is a real plus: they contain more fiber, to regulate blood sugar and promote satiety. It is also important to add proteins (tuna, eggs, lentils, tofu …) and good fats (olive oil, avocado, seeds) to your plate. Crude or cooked vegetables also bring useful fibers for blood sugar”, concludes Julie Boët.
Enough to allow yourself a (small) portion of additional pasta!