Pasta has the reputation of being a food to reduce when you want to eat a balanced diet. In reality, it depends greatly on how they are prepared.
Here are the tips from our expert, dietician Alexandra Retion, who reveals how to incorporate pasta into your meals to maintain a good balanced diet.
The secret lies in a detail, during cooking
To eat pasta without feeling guilty, it is essential to monitor its cooking time. As Spanish bariatric surgeon Leonardo Rejón explains in a video shared on Instagram, Italians favor al dente cooking. That is to say slightly firm under the tooth.
This detail is very important: “If you leave the pasta al dente, you won’t absorb most of the starch” he emphasizes. As a result, the glycemic impact is reduced and digestion is slowed down, thus allowing a prolonged feeling of satiety.
Al dente cooking, a way to preserve the benefits of pasta
Eating al dente pasta is also a wise choice to preserve your nutritional balance. When they remain slightly firm, pasta therefore retains part of its starch in the form of fiber, thus limiting the rapid transformation of sugars in the body.
This specific cooking helps lower the glycemic index, reducing the speed at which blood sugar levels rise after the meal. And it is easy to set up.
According to dietitian Alexandra Retion, all you need to do is respect the cooking times indicated on the packages. “The more the dough is cooked, the more its glycemic index increases.
she recalls. Conversely, short cooking promotes a lasting satiating effect. “This helps to respect your natural satiety and avoids eating beyond your needs. also specifies the dietitian.
Choosing the Right Variety of Pasta
As a bonus, chewing more — which is necessary with al dente pasta — contributes to better digestion and slows the rise in blood sugar. Whereas, conversely, overcooked pasta is barely chewable, accelerating digestion and the absorption of sugars.
Finally, the last important point recommended by our expert: choose wholemeal or semi-wholemeal pasta. “The latter are naturally rich in fiber, which also helps to lower the glycemic index and improve satiety..
Don’t forget to add protein to slow down the digestion of carbohydrates and include good fats, like a drizzle of olive oil, which help stabilize blood sugar levels.
In summary: respecting cooking times, chewing correctly, favoring wholemeal pasta and balancing your plate with quality proteins and fats are all simple actions that transform your pasta dish into a nutritional ally.