Tag Archive for: starch

Is Cold Pasta Healthier?

/in /by

Our grandson Riley has loved pasta since he started eating solid food (that’s him digging into his pasta at two; if his ear looks orange, it’s because his imaginary cell phone rang during dinner), and he often eats it cold. I mean refrigerator cold; he’ll eat it warm if we go out to a restaurant, but he prefers it cold. I don’t mean macaroni salad—I mean cold pasta, preferably with Riley sauce. The Riley sauce is my recipe created for him with a base of a marinara sauce; I grind up onions, garlic, mushrooms, carrots, zucchini, and beef with the grinding attachment for Paula’s KitchenAid mixer and add them to the base along with some additional spices. Then I slow cook it for a couple of hours. He eats that with a spoon (cold, of course) and doesn’t realize all the veggies he’s getting.

But it’s really the cold pasta that may be healthier for him. Why?  Doesn’t pasta increase blood sugar rapidly? Sure, if it’s hot. But when pasta is put in the refrigerator for a day or more, a process called retrogradation happens. As the pasta loses water, the remaining molecules lose their original structure and form a new structure. Those turn some of pasta’s sugar molecules into a resistant starch that passes through the body without being digested in the same way. When eaten cold like Riley does, that starch resists digestion until it gets down to the probiotics. There it can be turned into short-chain fatty acids instead of sugar molecules. Those fatty acids are much better for us for a variety of reasons.

As you celebrate the last summer holiday this weekend, keep in mind that pasta might be a dish best served cold. Have a fun Labor Day weekend, and please be safe if you’re traveling anywhere this weekend.

What are you prepared to do today?

        Dr. Chet

Maltodextrin in Moderation

/in /by

Now that we know a little about maltodextrin (MAL), let’s get into the details. I think there are two issues behind the concern about maltodextrin. The first is that MAL increases the glycemic index (GI). The GI of MAL is nearly as high as glucose, coming in at 95. That’s why it’s found in some products geared toward exercise—it becomes available quickly for energy. Energy gels for long-distance athletes contain MAL as their source of sugar. On the other hand, the resistant maltodextrin (RMAL) comes in at a paltry 5, which means it won’t impact blood sugar at all.

The second issue may be the source of the maltodextrins. The starches to make RMAL and MAL generally come from potatoes, wheat, corn, rice, and cassava. That presents issues for people who are allergic to wheat and corn. The primary source for MAL in the U.S. is corn, while wheat is the primary source in Europe; obviously, wheat is a problem for those who are allergic to wheat. Corn also gets a bad rap because almost all corn grown in the U.S. is GMO. There’s no evidence GMO foods are harmful, but many people want to stay away from bioengineered foods.

Is MAL safe to use in our food supply? Yes. Is RMAL also safe, and beneficial in our food? Yes. But it all comes down to this: how much are you going to consume? If it’s used as a stabilizer in complementary foods, manufacturers have most likely used RMAL; it wouldn’t impact blood sugar in a negative way and also gives you the benefit of fiber. But if it is MAL and you consume too much of it, it could have a negative impact on your health over time. And that’s the real story behind maltodextrin.

What are you prepared to do today?

        Dr. Chet

Reference: National Institutes of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.

What Is Resistant Maltodextrin?

/in /by

I received a question from a long-time reader last week concerning maltodextrin and why it might be bad enough to end up on some health experts’ do-not-eat list. I’ve never written about it before, so let’s take a look.

Let’s start with this: there are two forms of maltodextrin. One is known as maltodextrin (MAL) and the other is called resistant maltodextrin (RMAL). What’s the difference?

Dextrins are the indigestible component of starch; starchy foods include potatoes, bread, rice, pasta, and cereals. Using heat and enzymes, they’re turned into indigestible dextrins called RMAL. Resistant to what? Digestive enzymes. In simpler terms, it’s a fermentable fiber that’s been researched for its potential to lower the risk of hypoglycemia, obesity, and metabolic syndrome. What makes it special is that it can serve as a prebiotic as well as fiber.

If the RMAL is further broken down, it results in MAL; it’s used in many foods, but the difference is that it’s broken down into simple sugar molecules, which we absorb quickly. Like almost every food I talk about, a little is good but too much may be harmful. I’ll cover why on Saturday.

What are you prepared to do today?

        Dr. Chet

Reference: National Institutes of Sciences, Engineering, and Medicine. 2005. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press.