When people think of eating a healthy diet, a bowl full of pasta is not the first thing that comes to mind.
However, experts say that cooking pasta a specific way can actually be better for you nutritionally.
Al dente — pasta that is cooked but still has a firm bite to it — is the preferred way to cook and enjoy it among Italians.
And it not only tastes better, but according to Michelle Hauser, a clinical associate professor of surgery at Stanford Health Care, al dente pasta is “more chewable and digestible,” she told Stanford Medicine News Center.
“Our digestion slows down, as does the absorption of the glucose contained in the starch: the result is a lower glycemic index,” the International Pasta Organization said.
When pasta is al dente, it has “a lower glycemic index than when it’s cooked to be soft,” according to U.S. News and World Report.
“A lower GI can help keep blood sugar levels stable, so you will stay fuller longer.”
On the other hand, overcooked pasta is not only mushy and gross — it also “has a greater impact on blood sugar levels than al dente pasta,” Hauser explained, which leads to a rapid release of glucose into the bloodstream.
“Your body will react to the glucose elevation by producing more insulin to metabolize it. However, the insulin rush will deplete that blood glucose within the next couple of hours….” Harvard Medical School explains.
“And you’ll probably crave a high-glycemic snack, which certainly won’t help with weight loss.”
In addition, overcooking pasta causes the starch granules to swell and burst, which then releases its B vitamins and folate into the cooking water.
The next time you want to whip up a quick pasta dish but want to cook your pasta to al dente perfection, salt water in a pot and bring it to a boil. Add pasta and set a timer according to the box’s instructions, since different shapes of pasta and brands cook at different times. Stir often so the pasta doesn’t clump together.
When your timer goes off, taste the pasta and if it has a little bite to it — quickly remove your pot from the heat and drain the pasta so it stops cooking immediately.
Aside from cooking it correctly, if you’re wondering what makes a quality pasta, Italian chef Francesco Mattana said pasta’s surface should be rough and opaque.
If your pasta is bright yellow — that’s a red flag because the color indicates that the pasta was put through a “violent” drying process, which isn’t ideal.
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