Here's how to cook pasta to avoid blood sugar spikes and cravings

A common mistake when cooking pasta significantly increases its glycemic index.

Almost everyone loves pasta. And it's understandable: in addition to being affordable, this staple of Italian cuisine can be prepared in many ways to delight every palate. When it comes to cooking, everyone has their own tastes. Some swear by pasta cooked al dente , while others prefer it more cooked. But beyond taste, the way you cook pasta is not without its health benefits.

It can indeed have an impact on blood sugar, the level of glucose (and therefore sugar) in the blood. All foods that contain carbohydrates have a "glycemic index," or GI, which determines the rate at which they increase blood sugar levels when consumed. This indicator, originally developed for diabetics, for whom it is particularly important, has become popular among the general public.

High GI foods (above 70), such as bread or processed foods, are considered to be limited to avoid rapid spikes in blood sugar and thus weight gain. Conversely, low GI foods, such as vegetables, ensure a more gradual increase in blood sugar, which helps you stay full longer and avoid hypoglycemia (a sugar craving).

Pasta has a GI of around 50, which is moderate. But a food's glycemic index isn't the only factor to consider. Blood sugar levels vary depending on whether a food is eaten alone or as part of a meal. It also changes with cooking. In fact, the more pasta is cooked, the higher its glycemic index. When it's soft, its GI can become high, reaching 70.

To avoid blood sugar spikes, it's best to cook your pasta al dente. Ideally, eat it with vegetables, since fiber " helps control blood sugar by limiting sugar absorption ," according to the Manger Bouger website. Another alternative is to turn to whole-wheat pasta, which has a lower glycemic index than white pasta. It's also more nutritious, as it's richer in fiber, vitamins, and other healthy nutrients!