Pasta are among the most popular foods in France. But it is also one of the most feared by those who seek to control their blood sugar levels.
However, according to the dietician Anaïs Soize, it is not necessarily a question of banning them. Everything is a question of cooking, composition and association on the plate.
What cooking pasta to avoid the peak of blood sugar?
Forget the too cooked and sticky pasta. The priority, according to Anaïs Soize, is simple. “It is absolutely necessary that the cooking of the pasta is al dente, regardless of their composition” she advocates immediately.
Because over the cooking, starch connections change, which facilitates their transformation into simple sugars by the body. Indeed, “The more the dough will be cooked, the more it will be sweet “ she insists. By maintaining a slightly firm texture, the glycemic index of the dish will remain much lower. This technical detail, often neglected, changes everything for those who want to avoid brutal variations in blood sugar after meals.
Which pasta to choose to limit the glycemic index?
In addition, not all pasta are created in front of the sugar. “”What will be to take into account for pasta is their cooking therefore, on the one hand, but also the product with which they are made “ recalls the dietician.
To replace traditional white pasta, Anaïs Soize recommends several options with lower glycemic indexes:
- Pasta based on legumes (chickpeas, coral lenses), rich in fiber and very satisfying;
- Quinoa pastawith the advantage of also bringing proteins;
- Spelled pastavery close to the taste of wheat but much more stable from a glycemic point of view;
- Semi-complete or complete wheat pastamore interesting than refined versions.
“”Legume pasta will have a very low glycemic index and bring a lot of fiber “ she explains. For those who do not necessarily appreciate their taste, spelled can be a good compromise. “”It is Asian wheat, it is very close to the taste of wheat but with a much lower glycemic index“Add our expert.
How to accompany your pasta to lower their glycemic impact?
It is possible to make even a classic wheat dough much less glycemic, playing on the ingredients that accompanies it. Anaïs Soize speaks here of “glycemic load”, that is to say the combined effect of foods of the same dish.
“”We will add for example vegetables to his plate of pasta, which will bring fibers, and to drop the glycemic index of the global dish “ she details. Other precious allies: proteins (meat, fish, eggs) and vegetable fats such as olive oil. “”Eating only pasta will have a greater impact, glycemic, than if they had been accompanied “ recalls the specialist.
Intelligently associating good foods on your plate therefore allows you to keep the pleasures of this food, without the inconvenience for blood sugar.