How al dente pasta can help you lose weight
Unlike Americans, many of whom were raised on bland canned spaghetti, Italians insist that their pasta be cooked al dente, or “to the teeth,” a consistency in which it still retains some substance. It may be slightly firm in the center. The pasta is chewier this way (perhaps a little chewier than most Americans like). But this is a good thing. Not only does it give you something to sink your teeth into so you can enjoy the exquisite pleasure and sensation of eating something. But it’s also better for your health and better for your weight.
Italians like to eat pasta, not pablum!
They believe that eating pasta al dente is healthier for the digestive system than soft, overcooked porridge that sits heavy on the abdomen and makes you feel sluggish. When pasta is overcooked, it means that it has absorbed its maximum amount of liquid. Pasta cooked al dente, on the other hand, can still absorb more during the digestive process and is therefore more easily digested.
Al dente pasta also has a lower glycemic index than overcooked pasta, so it has less of an impact on blood sugar levels. High-quality pasta made from durum durum wheat semolina (the kind Italians like) and whole-grain pastas have staying power. Their low glycemic indices mean they provide you with a slow and steady supply of fuel while allowing your blood sugar levels to stay steady, helping to protect you from getting hungry between meals.
When I made pasta (with a little extra virgin olive oil) a regular part of my diet, I lost the desire to snack between meals. I didn’t need to. I was not hungry! It has become a cornerstone in helping me maintain my weight without having to work too hard. But how do you achieve that magical consistency known as al dente? It’s as simple as one-two-three!
First, you have to cook your pasta in plenty of water. Most Americans don’t use enough. Allow for at least one liter of water for every quarter pound of pasta, or four quarts per pound (the weight of a typical package of spaghetti). All I can say is use a big pot with lots of water! This is important because you want the water to come back to a boil as quickly as possible after adding the pasta; otherwise it takes forever to cook and time can become an issue.
Large amounts of water also give the pasta plenty of room to move around and cook evenly. Plenty of water also prevents the separate pieces from sticking together. You also need a lot of water because the pasta will double from soaking it up as it cooks. Now for the salt. Don’t add it until the water has started to boil. They say if you add it before then it might puncture your cookware before it dissolves. How much salt should you use? I like what Sophia Loren says in one of her cookbooks. Use a “big pinch”. Too little leaves the pasta mushy, but too much will overpower it.
I usually just pour a little into my hand and take a good pinch. You can always adjust it if it’s not right. After a while, you will know. You will be like an Italian cook, who is guided by instinct. How do you know when the pasta is ready? You can follow the instructions on the package, but those are only approximations. You really have to try it to be sure. That doesn’t sound so bad!
Whatever you do, don’t go throwing a piece against the wall to see if it sticks. That is pasta abuse! And as funny as it sounds, that’s not the Italian way, because it’s not accurate. If your paste sticks to the wall, you’re in trouble. It’s exaggerated. This is what I do. I boil a very large pot of water. I add the pasta and a bit of salt, then give it a whirl and set the timer according to the package directions. But I always check before the timer goes off. The pasta should be a little harder than you like, because it will continue to cook as it drains into a colander.
As for the portions, in general, think about what I was told in Tuscany: nothing bigger than your fist. Italians typically eat two, maybe three ounces of pasta as part of a meal that also includes vegetables and maybe a small amount of lean protein. And remember, be careful with the sauce. Think of it like dressing your pasta in a light summer wrap, rather than a heavy winter coat. All you need is a light drizzle of a thin sauce or a tablespoon or two of a thick sauce. And even less for the pesto.
One touch will do you!