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How Al Dente Pasta Can Assist Weight Loss

Unlike Americans, many of whom were raised on squishy canned spaghetti, Italians insist that their pasta be cooked al dente, “to the tooth,” keeping some chemistry. It may be a little hard in the middle. Pasta like this is chewier (maybe less chewy than most Americans like.) But this is a good thing. It’s not like you’re being given something to sink your teeth into so you can enjoy the perfect feeling of eating something. But it’s better for your health — it’s better for your weight.

Italians love pasta, not pablum!

They believe that eating al dente meat is better for the digestive system than soupy, overcooked mush that sits heavy in the stomach and slows you down. When the pasta is fully cooked, it means that most of the water has been absorbed. The pasta is cooked al dente, but it still absorbs a lot during digestion, making it easier to digest.

Al dente pasta has a lower glycemic index than cooked pasta, so it affects your blood sugar levels less. The highest quality pasta is made from durum wheat semolina (similar to the Italians) and whole wheat pasta retains its flavor. Their low glycemic index means they provide slow, steady fueling while allowing blood sugar levels to stabilize, helping to keep you from getting hungry between meals.

When I made pasta (with a little extra virgin olive oil) part of my diet, I lost the desire to snack between meals. I didn’t want to. I wasn’t hungry! It has been a cornerstone in helping me maintain my weight without putting too much effort into it. But how can you achieve the same magic that is called al dente? It’s as easy as one-two-three!

First, you need to cook your pasta in plenty of water. Most Americans don’t use it that much. Add one liter of water for every quarter pound of pasta, or four liters per pound (the weight of a package of spaghetti). This is important because you want the water to return to a boil quickly after you add your pasta, otherwise it will take a long time to cook, which can be a problem with timing.

The amount of water gives the pasta plenty of room to move around and cook evenly. Too much water will prevent the split pieces from sticking together. You also need a lot of water because the pasta will double in size by absorbing it while cooking. Now for the salt. Do not add water until it begins to boil. They say that if you add it before then, it will ruin your recipe before it melts. How much salt to use? I love what Sophia Loren said in one of her cookbooks. Use a “large scale.” Too little will leave the pasta soggy, but too much will overpower it.

I usually pour some into my hand and take a nice steam. You can always edit it if it’s not right. After a while, you’ll just know. You’ll be like an Italian cook, going through a buffet. How do you know the pasta is done? You can follow the instructions on the package, but these are approximate. You have to taste it to know for sure. It doesn’t sound too bad!

Whatever you do, don’t go throwing a piece at the wall to see if it sticks. That’s pasta abuse! And the funny thing is, that’s not the Italian way, because it’s not right. If your pasta sticks to the wall, you’re in trouble. It’s too much. Here’s what I do. I will boil a large pot of water. I add the pasta and a little salt, then toss and set the timer according to the instructions on the package. But I’ll check before the timer goes off. The pasta should be as firm as you like, as it will continue to cook as it drains through the colander.

For parts, in general, consider what I was told in Tuscany: nothing is bigger than your hand. Italians typically eat two or three ounces of pasta as part of a meal that also includes vegetables and maybe a little lean protein. Remember, be gentle with the sauce. Consider dressing your pasta in a light summer wrap instead of a heavy winter coat. A little thin sauce, one or two tablespoons of chunky sauce is all you need. And less about pesto.

You will make a steak!

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