The most dietary pasta dish? Wholemeal and even better if in the shape of spaghetti. In fact, few know that the glycemic index of pasta varies according to its shape, as well as obviously its composition. Spaghetti therefore have a glycemic index (i.e. a rate of increase in blood sugar following the intake of a quantity of food containing 50 grams of carbohydrates) lower than short pasta: they are therefore more filling and are preferable when following a dietary regimen. He explains why Annalisa Gemelli, nutritionist biologist food science graduate: "Spaghetti, for example, have a lower glycemic index than lasagna, ravioli or short pasta, as the pasta-making process which involves the extrusion of the pasta determines the formation of a protective film, which contributes to slow down the gelatinization of starches during cooking and therefore their digestion”.
Another factor is that of cooking time: to be cooked al dente, spaghetti can in fact take just 5-6 minutes, which is the right cooking time to keep the glycemic index low, which for the body is widely preferable as results in less insulin release (thereby increasing the sense of satiety), promotes fat oxidation and reduces lipolysis. “Another secret – he continues the expert – is to consume cold spaghetti. Let them rest for a few hours in the fridge it is a good strategy to control its glycemic impact, as it favors the retrogradation phenomenon of starch which, returning in part to its crystalline form, is less digestible. This concept also applies to bread, which if stale or toasted has a lower glycemic index than when it is fresh”. That's why, among other things, freezing it and then letting it thaw at room temperature or heating it can be a good idea, this is because a retrograded starch loses part of its gelatinizing power and becomes heat resistant.
It must also be said, however, that pasta, by itself, it does not have a particularly high glycemic index. It is lower, for example, than that of bread (even wholemeal) and above all of potatoes, the consumption of which must be limited to once a week and also in this case by consuming them cold, better if in their skins and seasoned with vinegar. “Then it is better to direct the choice towards the new and sweet ones and towards steam cooking”, specifies Gemelli. But let's get back to pasta: if the glycemic index is relatively low compared to other carbohydrates, why worry about it? Why it is more appropriate to refer to the glycemic load, a parameter that takes into account both the glycemic index and the amount of carbohydrates present per portion. "This parameter demonstrates, for example, that even cooked pumpkin or carrots despite their high glycemic index can actually be part of our diet since, being low in carbohydrates, they do not significantly affect blood sugar", explains the doctor.
Pasta, on the other hand, as you know, is rich in carbohydrates. This is why containing the glycemic index is crucial in a diet, even if only to decrease the sense of hunger. As mentioned, long pasta made with wholemeal flour helps in this, which lowers it as it is rich in fiber and protein. But there are also other factors to consider in order to eat the "perfect" pasta: for example the cereal used (rice and corn, for example, have a higher glycemic index than wheat) and the type of production. Very manipulated foods such as industrial ones are in fact characterized by a high glycemic index and high caloric density. The ideal is therefore to make the pasta at home, with whole grains and even better if in grain. To give a parameter: baked potatoes or white bread have a glycemic index more than double that of wholemeal pasta or buckwheat. That of beer, the food with the highest GI ever, is almost triple.
The issue is not secondary from a health point of view: a recent study has shown a moderate positive association between high GI foods and colorectal, bladder and kidney cancer and a possible association also with endometrial cancer. However, the attention must obviously be placed on the entire composition of the meal: "Following a varied diet - concludes Gemelli - which prefers unrefined products and always include an adequate amount of fruit, vegetables, legumes and whole grains it is definitely the best choice to promote weight loss and control and maintain health. Strategic pairings should also be preferred, such as pasta with legumes, vegetables, lean proteins and good fats, which by slowing down gastric emptying also slow down the absorption of sugars. In this way it is possible to limit carbohydrate intake and therefore the glycemic load of the meal and this will allow us to feel fuller for longer times and to reduce the daily intake of food”.
