Reheating Pasta: A Possible Hack for Better Blood Sugar Levels
A recent social media trend suggests that leftover pasta may actually be better for blood sugar management than freshly cooked noodles. Interestingly, there’s some science that supports this idea.
This phenomenon mirrors claims around methods like freezing and toasting bread, which are also said to help mitigate blood sugar spikes. Essentially, the idea is that by cooling or reheating starchy foods, digestion slows down.
Celebrity chef Giada de Laurentiis recently shared this notion on Instagram. She mentioned that eating pasta the next day might be gentler on the digestive system.
According to de Laurentiis, “The rest of the pasta for the win.”
Experts appear to confirm that this notion has a basis in research.
Ashley Kitchens, a nutritionist based in North Carolina, explains, “When you cook pasta, let it cool, and then reheat it in the microwave, some of the digestible starch turns into resistant starch.” This resistant starch, as implied, resists digestion, which helps lower the sugar and glucose entering the bloodstream.
Resistant starch behaves somewhat like fiber, serving as nourishment for beneficial gut bacteria instead of being quickly converted into sugar. Experts note that this conversion happens through a process called senescence. Cooking breaks down starch, making it easier to digest, but after refrigeration—ideally for about 24 hours—some of that starch reorganizes into a form that the body can’t completely break down.
Studies indicate that refrigerated and reheated pasta contains fewer calories and leads to a smaller spike in blood sugar following a meal, as reported by nutrition experts from The Ohio State University Wexner Medical Center. Their research from 2024 revealed that resistant starch has roughly half the calories per gram compared to regular starch and gets sent to the colon to support healthy gut bacteria.
However, the effects of this pasta method can vary among individuals. A study from the University of Surrey in the UK found that, especially when cooked al dente, consuming cooled and reheated pasta resulted in lower blood sugar and insulin responses compared to freshly boiled pasta.
Lori Wright, an associate professor at the University of South Florida’s School of Public Health, notes, “This isn’t a guaranteed ‘hack,’ and its effectiveness varies.” She adds that while it can moderately alter blood sugar spikes, it doesn’t render pasta free from impacting glucose levels.
This approach may indeed assist those looking to manage their blood sugar, including diabetics, but it’s crucial to consider it as one tool among many, rather than a catch-all solution.
While resistant starch can help moderate spikes in blood sugar, it can also influence how glucose enters the bloodstream, potentially impacting insulin timing, Wright clarifies.
Still, portion sizes matter. Kitchens emphasizes that not all starches are resistant and that consuming large quantities of pasta may negate the advantages of this technique.
Experts suggest cooking pasta al dente, refrigerating it for 12 to 24 hours, and then reheating it thoroughly for the best results.
Interestingly, rice and potatoes tend to show even more pronounced effects on resistant starch, while the impact of bread can vary based on its type and processing. Ultimately, while there are metabolic benefits to reheating pasta, maintaining a balanced diet and being mindful of fiber intake and portion control are essential.
