There’s nothing quite like a big bowl of pasta to cheer you up at the end of a long day, is there? From penne arrabbiata to spaghetti carbonara, it’s hard to go wrong, but white pasta often gets a bad rap for causing blood sugar levels to spike, something that, over time, can increase your risk of developing conditions such as type two diabetes and heart disease.

But a new study contains good news for pasta lovers. The research, which was published in the journal Nutrients, suggests that pasta has a lower glycaemic index (a measure of a food’s ability to increase blood sugar levels) than other refined carbohydrates, and may even benefit gut health. 

Based on an analysis of 38 different studies, the paper debunks the commonly held idea that regular pasta consumption can lead to negative health outcomes, including excessive weight gain. In fact, the study concludes that pasta can be consumed as part of a healthy diet.  

Of course, tucking into a big bowl of cheesy pasta every night probably isn’t the best idea – but there are plenty of ways to enjoy pasta and reap the health benefits. 

A good place to start is allowing your pasta to cool. While there are some days when a steaming portion of penne is the only thing that’ll do the job, waiting until your pasta returns to room temperature before eating it can reduce the subsequent blood sugar spike after you’re done eating.

Why? Well, it’s all to do with how the cooking process transforms the starch within pasta. Uncooked pasta contains something known as resistant starch – a form of carbohydrate that our digestive enzymes find hard to break down into glucose. When pasta is cooked, that resistant starch is broken down into a form which is easier to digest, causing more glucose to be released into the body and leading to an increased blood sugar spike. 

However, that process isn’t irreversible. As pasta cools, the carbs within it get reorganised back into resistant starch, making it more blood sugar-friendly. 

And because resistant starch is hard to digest, it tends to make it through the digestive system intact, eventually ending up in the colon where it becomes fuel for our gut bacteria to snack on (meaning it’s good for our gut health).

That’s good news for all the pasta salad lovers out there. Not only are pasta salads a great meal prep option (ideal if you’re short on time during the week), but we now know they’re extra good for us.

But don’t worry if you’re not a big fan of cold linguine. A 2020 study published in the European Journal Of Clinical Nutrition found that pasta that has been cooked, chilled and then reheated produces a smaller blood sugar spike than dishes that have been freshly cooked or simply left to cool, so sticking your leftover spag bol in the microwave could make your meal healthier.

So, next time you’re craving some good old-fashioned pasta, why not try eating it cold or stick it in your fridge to reheat the next day? From tasty pasta salad recipes to fibrous vegan meatballs and a brain-boosting spag bol, there are plenty of options to choose from. And while you don’t need to avoid warm pasta altogether, opting for some chilled or reheated portions every so often could help to keep your blood sugar response functioning well.  

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