Pasta and sport go together, that’s what many think anyway!
Yes, pasta is starchy, made up of complex carbohydrates whose energy is released over the medium and long term. It is therefore interesting to consume it a few hours before a physical effort.
However, did you know that white pasta has a higher Glycemic Index than whole pasta? And it’s glycemic index increases all the more as the pasta is cooked for a long time.
In summary, prefer them complete or semi-complete, and al-dente rather than fondant.
2. Fruits and vegetables
Peeling a nectarine, boiling carrots in water… so many usual actions that are not necessarily recommended. micro-nutrients being located in the fruit skin or just below.
In the same way, to ensure a maximum of vitamins and minerals, it is a question of not keeping the products in the refrigerator for too long and of cooking them with steam or with a short and not very aggressive cooking such as the wok for example.
3. Dairy products
Emptying the “whey” from your yogurt onto the plate, carefully removing the rind from your cheese, obvious practices and yet they don’t offer us the best food.
“Whey” for example, whose real name is whey, is a substance particularly rich in essential amino acids. For its part, the rind of the cheese remains the part richest in calcium, like the part of the cheese close to the rind.
Only certain oils can be cooked. Others should not be heated and will be used raw, as a seasoning. Always remember to check the type of use of an oil before consuming it.
On the other hand, contrary to a certain received idea, olive oil is not less fatty than other oils, and as such, cannot be consumed at will.
Bread is classified in the “starchy” food family. However, its calorie content remains far from that of other starchy foods such as rice, pasta or semolina. Thus one can consume 40 g of bread instead of 100 g of cooked starches.
Not all breads are created equal. Indeed, industrial bread will be enriched with sugar, fat and even additives. White breads made from refined flour will have a higher GI.
Finally, the breads are now mainly prepared with yeast and not sourdough. The more airy dough unfortunately results in more difficult digestion and frequent bloating.
Finally, it is often what is placed on the bread that “makes you fat”, namely a bar of chocolate, butter, jam, pâté etc., and not the bread itself.