Pasta and potatoes are not always contraindicated for those losing weight. It all depends on how to prepare the side dishes.
Nutritionist Mila Maslennikova explained how to "create" resistant starch in pasta, rice, and potatoes.
What is Resistant Starch
Resistant starch is a special type of carbohydrate that is not fully digested and becomes fuel for beneficial bacteria in the large intestine. It functions like fiber, meaning it prevents sharp spikes in blood sugar, supports healthy digestion, and prolongs the feeling of fullness.
A study published in the journal Frontiers in Nutrition also proved that resistant starch helps to suspend the inflammatory process in the gastrointestinal tract.
This form of starch is found not only in durum wheat pasta but also in:
potatoes;
rice;
beans;
oats;
lentils;
green bananas.
How to Cook Pasta Without Gaining Weight
Mila Maslennikova advised cooking pasta to an al dente state, without overcooking it. Subtract 2–3 minutes from the time indicated on the package. This way, some of the starch will remain resistant, and the dish will be digested more slowly.
What to Do with Potatoes and Rice
Rice and potatoes cannot be undercooked. It is recommended to eat them chilled after boiling or baking.
