Here’s a simple trick to eating pasta without spiking your blood sugar

Swallowing a large bowl of pasta during a meal burdens, complicates digestion and leads to climax blood sugar (in other words, a sudden and rapid rise in blood sugar levels). And when they are too frequent, these peaks irreparably cause cravings, sugar cravings, feeling hungry 2 to 3 hours after a meal, general fatigue and indirect weight gain. Good news, there is a simple tip well known to gastroenterologists and nutritionists to eat pasta without raising blood sugar.

To avoid a rise in blood sugar after eating starchy foods such as pasta, it is crucial to prefer those with a certain type of sugar:starch resistant. “Resistant starch is a special form of starch that avoids digestion in the small intestine and reaches the large intestine intact“, explains Dr. Julien Scanzi, a gastroenterologist at his Instagram account. In particular, this starch has a digestion process similar to fiber: it is very little affected by the work of digestive enzymes, so it is 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 by slowing down the absorption of other carbohydrates, gives a longer feeling of satiety and has a positive effect on many diseases, especially cardiovascular (diabetes, obesity, kidney failure, etc.). Above all, this starch is an important source of energy for the body: it is naturally found in unripe bananas (somewhat green), legumes (beans, lentils, peas) and pasta, but not just any kind.

It is found exclusively in pasta that has been cooked and then cooled. Indeed, starch molecules can change and transform into resistant starch as food cools. So rather choose pasta (whole or semi-whole is always better for longer-lasting satiety and energy) chilled in a salad, with seasonal vegetables such as spinach, peas, asparagus or zucchini also help smooth the blood sugar curve throughout the day. This is also an ideal option for those who want to prepare their meals in advance. Alternatively, note that resistant starch can also be found in refrigerated potatoes.