There are differing schools of thought when it comes to cooking pasta — but there is one important element we should all consider: The longer you cook the pasta, the easier it is to digest. So — with this new frame of reference in mind, is pasta better al dente or cooked until soft? To appropriately answer this question, we must first understand what happens when we cook the pasta.
Pasta cooking time and digestibility
Pasta is composed of starch and gluten. These two components react differently on the chemical level: Gluten absorbs the starch granules, while the starch absorbs water and swells until dispersed in the cooking water if boiled for long enough — meaning that if you cook pasta for too long, the starch will release into the cooking water — resulting in a loss of nutrients.
Al dente or boiled until soft?
Pasta boiled al dente has a lower glycemic index. With this shorter cooking time, the starch granules are hydrated, but not so much that they release into the cooking water. The starch can also be digested in a gradual manner, which prevents blood sugar spikes. Raw pasta is not easy to digest because the body's digestive enzymes cannot adhere to it, whereas overcooked pasta tends to form a sticky dough in the digestive tract, which blocks digestion. That means the pasta shouldn’t be raw or overcooked, but served al dente.
There’s a method for pasta, too
Let’s start with the pot, which must be deep with a cylindrical shape. You should choose a medium or large pot for cooking pasta because it requires a generous amount of water. For every 16 oz package of pasta, you’ll need a little more than a gallon of water and two tablespoons of salt. The salt should be added once the water begins to boil, just before you add the pasta. Once the water reaches a full boil, toss the pasta in all at once and stir with a wooden spoon. Don’t add any oil to the pasta while it’s cooking or you risk the taste transferring to the pasta. If anything, you can add a drizzle of olive oil just after draining the pasta to prevent it from sticking, especially if it’s fresh or stuffed pasta.
Watch the clock
Yes, the cooking time for pasta is everything. If you miscalculate, you’ll have overly raw or overcooked pasta. The cooking times vary according to the quality of the wheat, and they are usually indicated on the package. Fresh or stuffed pasta needs three or four minutes to cook and is ready once it begins to float to the top. To avoid making mistakes, taste a piece to check if it has cooked properly. Finally, when you drain the pasta, always save a cup of the cooking water:to give your pasta sauce the right consistency when needed!