How Al Dente Paste Can Help You Lose Weight
Unlike Americans, many of whom grew up on soft canned spaghetti, Italians insist that their pasta be cooked al dente, or “al tooth,” a consistency in which it still retains some substance. May be a little firm in the center. Pasta is chewy this way (maybe a little chewy than most Americans like). But this is a good thing. Not only does it give you something to sink your teeth into so that 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 a soft, overcooked porridge that feels heavy on the abdomen and makes you feel sluggish. When pasta overcooks, 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 wheat semolina (the kind Italians like) and whole-grain pasta have staying power. Their low glycemic indexes mean they provide you with a slow, steady supply of fuel while allowing your blood sugar levels to stay constant, protecting you from being hungry between meals.
When I made pasta (with a little extra virgin olive oil) a regular part of my diet, I lost the urge to snack between meals. I didn’t need it. I was not hungry! It has become a cornerstone in helping me maintain my weight without having to push myself too hard. But how do you get that magical consistency known as al dente? It’s as simple as one-two-three!
First, you must cook your pasta in plenty of water. Most Americans don’t get enough of it. Calculate at least one liter of water for every quarter pound of pasta, or four quarts per pound (the weight of a typical packet of spaghetti). All I can say is use a large pot with lots of water! This is important because you want the water to return to a boil as quickly as possible after adding the pasta; otherwise it takes forever to cook and time can become a problem.
Copious amounts of water also give the pasta enough room to move 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 in size when absorbed as it cooks. Now for the salt. Do not add it until the water has started to boil. They say that if you add it before then, it could chop 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.
Usually I scoop some in my hand and give it a good pinch. You can always adjust it if it is not correct. After a while, you will know. You will be like an Italian cook, who follows 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 throw a piece against the wall to see if it sticks. That’s pasta abuse! And as funny as it may sound, that’s not the Italian way, because it’s not exact. If your paste sticks to the wall, you’re in trouble. It is exaggerated. This is what I do. I boil a very large pot of water. I add the pasta and a little salt, then swirl it in and set the timer according to the package directions. But I always check before the timer goes off. The pasta should be a little tougher than you like, because it will continue to cook as it drains through a colander.
As for the portions, in general, think about what they told me 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 with a light summer wrap, rather than a heavy winter coat. All you need is a splash of fine gravy or a tablespoon or two of chunky gravy. And even less for the pesto.
One touch will do!