Although pasta is generally considered to be a “bad” food with a high glycemic index, this is not entirely accurate. For example, the GI of durum wheat spaghetti is 45 ± 6 units – which is quite comparable with buckwheat, lentils, and other grains.
In turn, small vermicelli really has a rather high glycemic index – 68 ± 8 units. However, all types of pasta and pasta contain resistant starch – due to which their GI decreases after cooking and subsequent cooling.
The glycemic index of most small types of pasta is in the range of 60-75 units, and the GI of durum wheat spaghetti is 40-50 units. At the same time, all types of pasta contain resistant starch – that is, their glycemic index decreases after cooking and cooling.
Types of pasta
First of all, let’s figure out what is meant by the term “pasta”. In Italian, the word macaroni refers exclusively to pasta in the form of tubes (of various lengths and diameters) – and the category of such products itself is called “pasta”.
That is, pasta, spaghetti, penne, rigatoni, fettuccine, and ravioli are different types of pasta. The name of each species is due, first of all, to the characteristics of its shape. For example, orzo (pasta in the form of grains) has the same name as barley grains.
To avoid confusion, below in the article, the term “pasta” will refer to any small pasta. Separately, we will talk about “spaghetti” (long pasta) – and we will designate the category of wheat flour products as “pasta” as well.
How many carbohydrates are in pasta?
Traditionally, only durum wheat flour (that is, with a high gluten content), water, salt, and, in some cases, eggs are used to make pasta. Spaghetti and most types of pasta (dry before cooking) contain about 75 g of carbohydrates per 100 g.
Pasta (uncooked) macronutrients per 100g:
- Calorie content – 370 kcal
- Protein content – 13g
- Fat content – 1.5g
- Carbohydrate content – 75g
- of which fiber – 3.2g
- of which sugar – 2.7g
- of which starch – 62.4g
The glycemic index of pasta
The glycemic index is a measure of how quickly the carbohydrates contained in food are absorbed by the body and transformed into glucose in the blood. At the same time, the GI of products is always calculated for a serving containing 50 g of carbohydrates (excluding fiber).
Thus, the glycemic index of spaghetti and pasta is determined for a serving of about 75-80 g. Actually, this is the main problem of pasta (and the belief that its use causes weight gain) – most often the serving size is at least 100-120 G.
Plus, although the pasta itself is moderate in calories and low in fat, the use of sauces can make a big difference by increasing the calorie content and glycemic index.
GI of various types of pasta
The figures below are based on eating 75-80 grams of pasta (dry weight) without any dressings or sauces, and on an empty stomach. Real GI values can differ in the range of 5-15 units, and the body of different people always reacts differently to carbohydrates:
- soft wheat pasta – 60-70
- durum wheat pasta – 50-60
- spaghetti – 40-45
- whole wheat pasta – 35-40
How to lower the glycemic index of pasta?
Clean water after cooking is one of the key indicators of pasta with a low glycemic index. In contrast, the softer the dough used to make the pasta, the more it will overcook – and the higher its GI.
Plus, the shape of the pasta also affects the glycemic index. The larger the surface area in contact with water, the softer the dough will be. For example, spaghetti has a denser structure than pasta itself (meaning products in the form of tubes with a cavity inside).
However, the main reason why the GI of pasta and spaghetti is average is the hard film on the surface of the pasta. It appears during the manufacturing process, and its presence allows you to slow down the gelling of starch during cooking.
Resistant starch
Starch is a type of complex carbohydrate found in potatoes, rice, and pasta. In the process of digestion, starch breaks down to glucose – and the final rate of its absorption (and, therefore, the glycemic index) is comparable to sugar and other fast carbohydrates.
In turn, resistant starch is starch that has undergone cooking and subsequent cooling. In fact, it becomes more difficult for the body to absorb it.
In the case of pasta and pasta, cooking, cooling, and then reheating reduces the rate at which starch is absorbed (lowering the glycemic index as a result).