n a promising revelation for pasta enthusiasts concerned about their waistlines, a recent study suggests that eating pasta regularly does not result in weight gain. Unlike other refined carbohydrates like bread, rice, and potatoes, pasta possesses a distinct structure and exhibits a low glycemic response. This means that pasta does not cause rapid or substantial spikes in blood sugar levels, which could be a contributing factor to maintaining a healthy body weight.
The study, conducted by Lisa Sanders and Joanne Slavin, involved an analysis of 38 studies, aiming to establish a connection between pasta consumption and weight gain. The research included both observational studies and clinical trials that detailed pasta intake and its impact on body weight. Despite the negative stereotypes associated with pasta as a “fattening” food, the study’s findings suggest that pasta consumption is generally not associated with changes in body weight or body composition. In fact, there may be an inverse association between pasta consumption and BMI or abdominal obesity.
The exact mechanism through which pasta influences body weight remains somewhat unclear, but the researchers speculate that its slow digestibility, leading to a lower glycemic response, may play a role. Further investigation is warranted to explore this aspect thoroughly.
While the study acknowledges the need for additional research to confirm these observational findings, it also cites another recent study that demonstrated pasta’s neutral impact on weight loss and weight gain within a healthy dietary pattern.
It’s important to be mindful of refined carbohydrates, as the milling process removes essential nutrients like bran, B vitamins, iron, and dietary fiber. However, if you find yourself craving pasta, portion control is key. The American Heart Association recommends consuming six servings of grains per day, with a preference for whole grains over refined options. A single serving of grains equals ½ cup of cooked pasta.
The way you prepare your pasta matters as well. Cooking it al dente, where some starch remains intact, results in a lower glycemic index compared to boiling it until it becomes soft.
Surprisingly, there are health benefits to letting cooked pasta cool down overnight. During this time, some of the natural starches in the pasta transform into resistant starches, which have been associated with lower blood sugar levels, improved gut health, and a reduced risk of certain types of cancer, as indicated by a 2022 study.
The process of cooking and then cooling pasta causes the starch molecules to become tightly packed together, making them more resistant to digestion. This means that less sugar is absorbed into the bloodstream, resulting in a smaller blood sugar spike compared to regular starch consumption. Even if you reheat the pasta, most of this resistant starch remains, according to gut physiologist Balazs Bajka of King’s College London.
It’s worth noting that the study’s research funding came from companies such as Kellogg and General Mills, which should be taken into consideration when interpreting the results.