Overview

• Cooking pasta al dente slows digestion and yields a lower glycemic index than soft-cooked pasta, according to the International Pasta Organization.
• Studies show that al dente pasta releases glucose more gradually, reducing insulin spikes that can increase cravings and hinder weight loss.
• Overcooking pasta causes starch granules to burst and wash away B vitamins and folate into the cooking water.
• Italian culinary experts say high-quality pasta should have a rough, opaque surface and that bright, yellow strands may indicate overly aggressive drying.
• Chefs advise boiling salted water, timing cooking according to package instructions and draining immediately once pasta offers a firm bite.