Overcooked pasta could harm your health: Experts warn

Cooking pasta may seem like a simple kitchen routine, but experts warn that how you cook it can have significant effects on your health. 

Nutrition specialists emphasize the importance of avoiding overcooking pasta, as it can lead to nutrient loss and cause undesirable spikes in blood sugar levels.

Dr. Michelle Hauser, Clinical Assistant Professor of Surgery at Stanford Health Care, states that overcooked pasta has a greater impact on blood sugar levels compared to firmer, “al dente” pasta. This poses a particular risk for people with diabetes or insulin resistance.

Experts recommend cooking pasta al dente, meaning it should still be firm when bitten. Not only is al dente pasta healthier, but it is also easier to chew and digest. The International Pasta Organization supports this, noting that the less pasta is cooked, the slower it is digested, which lowers the glycemic index.

What is the Glycemic Index and Why Does It Matter?

The glycemic index (GI) measures how quickly a food raises blood sugar levels. This scale ranges from 0 to 100, with pure glucose defined as 100. Low-GI foods (such as pasta, oatmeal, nuts, and some fruits) raise blood sugar slowly, promoting longer-lasting satiety, while high-GI foods (such as potatoes and white bread) cause rapid spikes in blood sugar.

According to Harvard Medical School, high-GI foods cause blood sugar to rise quickly, triggering a surge of insulin production. However, this spike in insulin can cause blood sugar levels to drop sharply a few hours later, potentially leading to hypoglycemia — a state of low blood sugar that can leave you feeling tired, shaky, or dizzy. This cycle can also lead to cravings for more high-GI snacks, undermining efforts to maintain a healthy weight.

Rinsing Cooked Pasta: A Big Mistake

Many people rinse pasta under cold water after cooking to “shock” it. However, experts warn that this common practice washes away a significant portion of the pasta’s nutrients.

According to the University of Wyoming, “Rinsing pasta after cooking removes most of the starch and nutrients that you initially wanted to enjoy.”

The Bottom Line: Cooking Pasta is Both an Art and a Science

In summary, for a healthier pasta dish, experts recommend cooking pasta al dente, avoiding rinsing it after cooking, and balancing it with other low-glycemic foods. These practices not only support digestive health but also help maintain better overall metabolic balance.