There are many myths around pasta and its effects on people’s weight. One of the most widespread is that the less cooked and hard the pasta is, that is, the more ‘al dente’ it is, the fatter it is. However, this belief does not have scientific support and has been debunked several times.
The nutritionist Gerardo Marrero recently spoke on this topic, popular on social networks for your nutrition advice. In one of his latest posts on Instagram, Marrero details that this type of pasta could, in fact, be beneficial due to its lower level of digestibility.
Marrero explains that pasta cooked ‘al dente’ maintains a lower degree of starch gelation than softer pasta. This means that the pasta becomes less digestible, by between 20% and 50%, allowing the body to absorb it more gradually. This slower digestion helps avoid sugar and insulin spikes, a favorable effect for those looking to maintain more stable energy levels and reduce cravings.
“That’s not enough”
However, Marrero emphasizes that this advice is only a small adjustment that by itself does not transform an unbalanced diet into a healthy one. To get real benefits, you need a diet that includes all the essential nutrients: quality proteins, carbohydrates and fats, along with a variety of vegetables and at least one serving of fruit daily to obtain both soluble and insoluble fibers, essential for digestive and general health.
Finally, the expert highlights the importance of complementing yourself with daily physical activity, such as a minimum of 10,000 steps, along with strength training and cardiovascular exercises. These habits contribute to gaining muscle mass, improving cardiorespiratory endurance and maintaining a healthy body.
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