How to make a low glycemic index pasta (and how much to eat)

How to make a low glycemic index pasta (and how much to eat)

As I explained in this video on the glycemic index,  traditional pasta can be a low glycemic index dish, also suitable for a weight loss diet.

A new meta -analysis has in fact established that those who ate pasta while keeping an eye on the glycemic load of the dish, were leaner than those who consumed other sources of high glycemic index cereals.

But what does it mean to cook a low glycemic load pasta?

Pasta cooked al dente and in long formats has a lower glycemic index than that when fully cooked and with short formats: but the quantity does the glycemic load. So if we want to eat a pasta that does not negatively affect our blood sugar, we must also consider the portions.

Below I give you some examples.


    To be followed by a small second course of meat, fish or cheese.
    50/60 grams of long pasta cooked al dente (spaghetti, linguine, tagliatelle)
    150-250 grams of broccoli or leafy vegetables or courgettes, peppers, rocket, aubergines, peppers, mushrooms, asparagus
    oil (one teaspoon)
    flavorings such as curry or chilli, fennel seeds, cumin seeds, to reduce blood sugar.


    50 grams of pasta cooked al dente (also medium-sized), cooled under water and sautéed in a pan with:
    – a teaspoon of oil
    a can of natural tuna or 50 grams of diced tofu or 30 grams of aged cheese or 50 of feta cheese or 50 grams of defatted ham or chicken or two egg whites or two tablespoons of net-fruited crustaceans or 100 grams of boiled legumes.
    – 100-200 gr of non-starchy vegetables of your choice (vegetables and leafy greens)

  • If we want to further lower the glycemic load of pasta, we can try the wholemeal one or a buckwheat pasta or a legume pasta.

    Read more:

    How to reduce the glycemic index of foods
    How to make a low glycemic impact pasta according to Dr. Missori

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