1. Pasta and Resistant Starch
‘Resistant Starch’ is, as its name suggests, a special type of starch that resists digestion by enzymes in our small intestine. Because it passes to the large intestine without being digested, it can act similarly to dietary fiber and help moderate the rise in blood sugar. This resistant starch exists not only in rice and potatoes but also in flour-based foods like pasta.
2. The Effect of Cooling and Reheating
– Formation of Resistant Starch: When pasta noodles are cooked and then cooled in the refrigerator, some of the starch molecules change their structure, creating resistant starch.
– Change in Glycemic Response: Interestingly, much of this newly formed resistant starch structure remains intact even when the pasta is reheated. Therefore, for the same amount of pasta, eating it after it has been cooled and reheated tends to result in a slower and lower rise in post-meal blood sugar compared to eating hot, freshly cooked pasta.
– Research Findings: Several studies have shown that this method can lower the post-meal blood sugar peak by up to 20-30%.
3. Practical Tip for Real Life
Utilizing this principle can help you enjoy pasta in a slightly healthier way. For example, you can cook the pasta in advance, store it in the refrigerator, and then lightly reheat it with sauce just before your meal. This can be a useful tip, especially for people with diabetes who love pasta but worry about their blood sugar. Of course, even with increased resistant starch, pasta does not become a low-carb food, so portion control and choosing a healthy sauce are still essential.
Summary: Pasta noodles, when cooled and then reheated, can increase their ‘resistant starch’ content, leading to a more gradual rise in post-meal blood sugar compared to eating freshly made pasta.
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