It’s the right way to treat yourself while avoiding cravings, sugar cravings and post-meal cravings…
Swallowing a large dish of pasta at a meal weighs you down, complicates digestion and causes a blood sugar spike (in other words, a sudden and rapid rise in blood sugar levels). And when they are too frequent, these peaks irremediably cause cravings, sugar cravings, a feeling of hunger 2 to 3 hours after the meal, general fatigue and indirectly weight gain. Good news, there is a simple tip well known to gastroenterologists and nutritionists for eating pasta without raising your blood sugar.
To avoid spiking your blood sugar after eating starchy foods like pasta, the key is to choose those with a certain type of sugar: resistant starch. “Resistant starch is a particular form of starch that escapes digestion in the small intestine, arriving intact in the colon“, explains Dr Julien Scanzi, gastroenterologist on his Instagram account. Concretely, this starch has a digestion process which resembles that of fiber: it is very little affected by the work of digestion enzymes, it is therefore not broken down into sugar and remains less caloric than classic starch.
In addition to nourishing the intestinal microbiota, strengthening immunity and digestion, it also regulates blood sugar levels by slowing down the absorption of other carbohydrates, keeps you feeling full longer and has a positive impact on many diseases, particularly cardiovascular diseases (diabetes, obesity, renal failure…). Above all, this starch constitutes an important source of energy for the body: it is found naturally in unripe bananas (slightly green), legumes (beans, lentils, peas) and also pasta, but not just any pasta.
It is found exclusively in pasta that has been cooked and then cooled. Indeed, starch molecules are capable of changing and transforming into resistant starch as the food cools. So, rather than opting for a hot pasta dish, prefer pasta (whole or semi whole is always better for longer-lasting satiety and energy) cooled in a salad, with seasonal vegetables such as baby sprouts. spinach, peas, asparagus or zucchini which also help smooth the blood sugar curve throughout the day. It is also an ideal option for those who wish to prepare their meals in advance. Alternatively, be aware that resistant starch can also be found in cooled potatoes.