Learn how to limit the glycemic index of your pasta dishes. A nutrition coach shares some tips to implement. They are simple and useful in everyday life.
Pasta, we love them! They are cheap, delicious and allow you to make a large number of recipes. Only downside: their high glycemic index. When you want to eat low GI, it is not the best. Fortunately, nutrition coach Romain Crestor (@mangerpourdemain) found a solution to rectify the situation. He holds some tips for reduce the glycemic index of your pasta. They are easy and practical for daily use. We will let you discover the procedure to follow.
1. Making the right choice of pasta is crucial
Not all pastas allow you to make a low GI meal. The choice of dough is therefore very important. The Nutrition Coach Romain Crestor does not recommend white pasta. And for good reason: “They have a very high glycemic index”, he explains. In fact, its glycemic index is on average 70. Therefore, it is better to turn to other types of pasta. It recommends versions “complete, semi-complete or even legumes, richer in fiber”.
2. The kitchen must respect certain conditions
The cooking method you usually use for the dough may not be correct. To prevent your glycemic index from spikingsee for do not cook them for too long. “Overcooking increases the GI of carbohydrates through a starch gelatinization process”, explains the nutrition coach. The ideal is to cook al dente. The dough is cooked but still firm. For this type of cooking, wait just 8 to 10 minutes (the al dente cooking time is indicated on the packaging).
3. Combine pasta and vegetables on the plate
To lower the glycemic index of your pasta dishdo not eat them alone. Combine them with vegetables. This mixture is beneficial. The nutrition coach explains that vegetables, “in addition to being low in calories, they are nutrient dense”. These foods “they are rich in fiber”, he adds. For this reason, “they reduce the glycemic load of the entire dish.” It’s a real asset. The pasta and vegetable combinations are varied and delicious. Let your taste buds express themselves to the rhythm of the seasons.
4. Add nutritional yeast (the magic ingredient you don’t even think about)
This yeast has nothing to do with those used in baking: it does not make cakes rise. It is an inactive yeast. It is useful for limiting glycemic impact because she is “rich in fiber and protein”, indicates the nutrition coach. Flavor side, brings something extra to your dough! In fact, nutritional yeast brings a cheese flavor. Therefore, it is very popular in the vegan diet. About yeast, we detailed in a previous article, the different yeasts and how to use them in cooking.