When you think of Italy, it is common to appear the image of steaming mass dishes on shared tables. Still, despite frequent mass consumption, Italians have a secret to maintaining food balance. And no, it’s not about giving up eating pasta.
The right point changes everything
According to nutritionist Leticia Gasparetto, the way the pasta is cooked interferes with its digestion and, consequently, its metabolic impact.
Cook the “al dente” pasta, ie firm when biting, preserves part of the sturdy starch. According to the same source, this reduces the glycemic index of the meal and prevents insulin peaks, contributing to greater satiety.
The consumption of well -cooked pasta, on the contrary, increases the speed of absorption of glucose, facilitating fat accumulation and promoting early hunger.
Pasta is not main course
Chef Luciana Berry explains that in many cases the pasta plate in Italy is just an entrance. “It’s cousin Piatto, followed by the Dry, usually a protein accompanied by vegetables,” writes the newspaper.
According to the same source, the secret is in the size of the portions and in the combination with fresh and varied ingredients, characteristic of the Mediterranean diet.
The pasta continues to cook out of the water
As the chef explains, removing the pasta from the water before being fully cooked ensures that it ends your cooking in the hot sauce. This avoids the so -called “dough mass”, a common mistake outside Italy.
“To cook too much is to decree death by soaking your dough,” says the same source. Firm texture is not just a matter of taste: it is also a nutritional strategy.
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The dinner? Lighter
According to the chef, if the Italian chooses to eat pasta for lunch, dinner tends to be lighter. “Grilled fish or salads with fresh vegetables are common at the end of the day,” explains the site.
This balanced approach allows the inclusion of diet in the diet without compromising metabolic health.
How to prepare the mass in Italian fashion
The preparation is also essential. The chef shares some recommendations:
Use a large pan and lots of water; Add sufficient salt so that the water is salty; Cook until the dough is al dente; Keep some of the cooking water before dripping; Mix the pasta with the sauce still in the pan; Finish with olive oil, basil leaves and grated cheese.
Science confirms
According to the site, the slowest absorption of al dente starch promotes more stable levels of blood glucose. This characterization brings the mass closer to the behavior of a soluble fiber.
Thus, the Italian trick to eat mass without weight is a combination of balanced portions, cooking point and global food context.
Keep ‘the line’ with the right tricks
Mass consumption does not have to be an obstacle for those who seek to maintain weight.
With the right tricks (al dente, moderate portions and combination with vegetables) it is possible to follow the steps of Italians and maintain a balanced diet.
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