The secret of the Italians: how to eat pasta every day without getting fat. The advice of a surgeon with 20 years of experience

Easter can be part of a balanced diet-with one condition: to know how to prepare them correctly to protect your health and, at the same time, enjoy one of the most beloved dishes in the world.

The secret of pastes that do not fatten consists of the way they are prepared: Al Dente photo Bartalentlab

The popularity of pasta is not accidental. In Spain, in 2023, for example, almost 194 million pastes were consumed, according to a study by the statist. And Romanians love Easter, even if, compared to other European countries, consumption per capita remains much lower, being four times lower than the EU average. In the online delivery networks in our country, however, Easter are among the most requested preparations. In 2023, Romania was first placed in South-East Europe for Easter consumption through the home delivery system. Also, the pasta are endless from the Romanian tables, even on the holidays, being among the most ordered prepared at restaurants. In the homeland of Easter, however, the consumption is almost 10 times higher than in Romania.

Although it is such a consumed food, quick to prepare and delicious, many are afraid that it is fat. But if we look at Italy, we will see that the locals consume them almost daily, even at dinner, without this being reflected in their weight. Pesto, carbonara or bolognese – regardless of the recipe, pasta is a culinary pampering difficult to refuse. But the secret is not to avoid them, but to cook them smart, just as the Italians do.

Why not the Italians are not fattening, although they eat pasta so often. The evidence behind the strategy

Experts in medicine and nutrition, such as Bariatric Surgeon Leonardo Rejón, are firm about how you can consume pasta without them becoming caloric bombs.

The simple trick used by Italians to eat pasta daily, without taking weight, is to cook them “Al Dente”. And yes, there is scientific evidence behind this delicious strategy.

In a video that has gone viral on Instagram (See video)Dr. Rejón – with over 20 years of experience in obesity surgery – explains that everything is about how the pasta is cooked. According to the specialist, boiled pasta “Al Dente” They have unique properties that help control weight and improve metabolic health.

“The Italians do not get fat because they cook them so”says Rejón, emphasizing that the boiled pasta too much, until they become soft, completely lose these benefits. Therefore, the perfect texture can be the key to the silhouette – not giving up culinary pleasures.

Why the “al dente” pasta are healthier than the too cooked ones

The pasta “Al Dente” They are the ones who, when you bite them, oppose a slight resistance. They are not cruel, but not completely soft. That subtle firmness not only gives them a more pleasant texture, but also changes the way the body processes nutrients.

Surgeon Leonardo Rejón explains that when the pasta is cooked in this way, much of the starch is not completely absorbed. Instead of quickly turning into glucose – leading to blood sugar and fat accumulation – starch becomes a form of “Resistant fiber”beneficial for health.

The real benefits of cooked pasta “al dente”

Scientific studies confirm this reality and provide clear evidence of the reasons why the consumption of pasta prepared correctly can be an ally in maintaining weight and supporting metabolic health.

1. Lower glycemic index

The pasta “Al Dente” They have a lower glycemic index, which means they release sugar in the blood slower. Thus, the sudden increases of insulin are avoided and the risk of hungry again shortly after lunch.

2. Larger satiety sensation

Because they are digested slower, the pasta “Al Dente” provides a lasting satiety. In fact, this sensation can be up to 30% stronger than in the case of too boiled pasta.

3. Better tolerated by people with diabetes

Due to the low glycemic index, the pasta “Al Dente” I am a better choice for people who have to keep their blood sugar under control.

4.

Being harder to digest, the body consumes more energy to process them, which leads to a slight extra calorie burn – a small detail, but which can count over time.

5. and more benefits if you choose full pasta

If you also opt for whole pasta, the positive effects intensify. They have a higher content of natural fibers, which not only increase satiety, but further reduce glycemic index.

What is the optimal amount of pasta for consumption

Although the trick of cooking “Al Dente” It is very effective, the size of the portion remains important. According to experts, it is ideal not to exceed 70 grams of dried pasta per person (the equivalent of an average cup after boiling).

In addition, pasta should be an accompaniment, not the main way. It is best to consume them as a gasket, along with a healthy source of protein, such as chicken, fish or legumes, and always accompanied by fresh vegetables.

How to cook the “al dente” paste perfect

Here are the steps:

• Boil water in abundance (one liter for every 100 grams of pasta).
• Add salt when the water reaches the boiling point.
• Put the pasta and mix well to avoid gluing them.
• Follow the instructions on the packaging, but remove the pasta one minute or two before the maximum recommended time.
• Taste a thread: it must be firm in the middle, but cooked on the outside.
• Drain them quickly and do not rinse them (except cold recipes), so as not to remove the starch that helps the sauce to adhere.

Now that you know the best preserved secret of the Italian diet, cooking the pasta “Al Dente”not only will you enjoy their authentic taste and texture more, but you will also help your body control the appetite, maintain stable blood sugar levels and burn more calories.