Eating pasta without causing your blood sugar to skyrocket and without gaining weight is possible by choosing pasta with a low glycemic index. An expert reveals to us the type of pasta to choose.
THE starchy foods (bread, pasta, rice, etc.) are foods whoseglycemic index is rather high. This is why they have a bad reputation: they cause our blood sugar levels to skyrocket by causing a spike in blood sugar levels, and thus promote weight gain due to the impact of slow sugars on the body. Among them, the pasta are certainly one of the most appreciated, whether by adults or children. Their gluttony sometimes pushes us to eat too much, too often or cooked with enough calories. That being said, it is entirely possible to choose for low glycemic index pasta to reduce their negative impact on our blood sugar levels and our figure.
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In his book Glucose the real – the false – the vague, published by Éditions Marabout, the journalist and essayist specializing in health issues, Rica Etienne, reveals precisely the type of pasta to choose to accompany our vegetables and our meats when we seek to naturally control our blood sugar: spaghetti.
Low glycemic index pasta: spaghetti, a smart choice
Very appreciated by the whole family and extremely delicious since they can be eaten just as easily with a hint of butter as with even more tempting sauces, spaghetti is a pasta with an extremely low glycemic index. While the glycemic index of pasta is between 45 and 55 on average, that of spaghetti is even lower. These are therefore the pasta to be favored over shells, penne, tagliatelle or farfalle.
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“Spaghetti, long by nature, is also the pasta that stands out with one of the lowest GI GI 44” specifies, in fact, the expert. It also ensures that it is possible to further optimize their impact on blood sugar since their glycemic index “will vary depending on whether it is wholemeal pasta or the cooking time”.
Low glycemic index pasta: this tip for choosing your spaghetti to know
Even if eating spaghetti is already an optimized way of eating pasta when you monitor your blood sugar, choosing them whole is an additional tip to best regulate their impact on your blood sugar level.
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White pasta has, in fact, a higher glycemic index than wholemeal pasta. Made from flour that contains all the components of a grain of wheat, they are richer in fiber and filling.
Blood sugar: here’s how to cook your spaghetti to avoid blood sugar spikes?
Once you have chosen low glycemic index pasta in the supermarket, you can still influence their glycemic index by cooking them at home. A very simple way to eat them while further reducing their impact on your blood sugar level is to learn not to overcook them.
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In fact, favoring al dente cooking will reduce the speed at which slow sugars pass into the body. Cooking which still keeps them firm to the bite, and which will also encourage chewing well to promote the feeling of satiety. To succeed in this cooking method, it is essential to carefully monitor the cooking of the spaghetti in boiling water. For al dente cooking, boil 1 liter of water for 100g of pasta and add your spaghetti once boiling, then let it cook for 8 to 10 minutes maximum before draining and serving.
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How much pasta should you not exceed to avoid a blood sugar spike?
As with all starchy foods, the impact of your spaghetti meal will also be influenced by the amount of pasta you put on your plate. To avoid causing your blood sugar to skyrocket, also be careful to monitor the amount of pasta you cook.
Two good answers to this question, since the quantity of pasta to eat during the meal varies depending on whether your spaghetti constitutes the essential food of your meal or an accompaniment. You can consume about 100g of pasta if you just eat pasta. And if you are very hungry, it is possible to dose your quantity of pasta more generously by putting 110 g or 120 g of spaghetti in your pot of boiling water. If you plan to eat spaghetti as a side dish, you will have to make do with around 70g of pasta per person.
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