Cooking and Glycemic Index

Definition

Cooking method modifies the glycemic index of glucose-containing foods. Gelatinization of starch increases GI, while cooling creates resistant starch that lowers GI.

How it works

Al dente pasta (GI 45) < well-cooked pasta (GI 60). Cooled mashed potato (GI 55) < hot potato (GI 70). Toasted bread has a slightly higher GI than fresh bread. Cooking starches al dente, cooling, and reheating increases resistant starch content (prebiotic fiber).

Role

Guide culinary techniques to minimize meal glycemic impact.

Examples

• Al dente pasta, cooled rice, lentils: naturally low GI independent of cooking.

Recommendations

Cook pasta and rice al dente, cool before consumption (salad) to maximize resistant starch.

Key takeaway

Cooling cooked starches and reheating creates resistant starch – simple trick to stabilize blood sugar.

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