Latest news with #KevinDavidRail
Time of India
a day ago
- Health
- Time of India
Can you eat pasta and still lose weight? Experts say yes, if you follow this one surprising rule
Experts reveal that cold carbs might be the key to guilt-free indulgence. Allowing pasta or rice to cool before eating turns its starch into a resistant form, which aids digestion, curbs hunger, and promotes weight loss. Endorsed by athletes and backed by science, this method even retains its benefits after reheating—making pasta salads a smart, slimming choice. A new food science hack suggests that cooling cooked carbs like pasta, rice, and potatoes before eating them transforms their starches, creating 'resistant starch' that acts like fiber. This slows digestion, stabilizes blood sugar, and supports weight loss. (Representational image: iStock) Tired of too many ads? Remove Ads Pasta Salads Over Penne Hot Plates Also Read: How an extremely busy man lost nearly half his body fat in 3 months without strict diet or long gym sessions Tired of too many ads? Remove Ads Experts claim even reheated cooled carbs retain these benefits, making pasta and noodles surprisingly diet-friendly when prepared right. (Representational image: iStock) Backed by Science, Loved by Nutritionists Chew Slowly, Stay Slim In a world where carbohydrates have long been villainized by diet trends, an intriguing twist is now warming (or rather, cooling) the hearts of pasta lovers. Experts are now saying that you don't have to banish noodles, rice, or potatoes from your plate to stay in shape. In fact, a surprising tweak in preparation—cooling them after cooking—could be the secret to guilt-free to a report from the Daily Mail, Fitness coach Kevin David Rail from claims that this simple habit can make a world of difference. 'When you cook and then cool carbs like pasta and rice, the starch molecules undergo a transformation. They form what's known as 'resistant starch'—a special type of carbohydrate that behaves more like fiber,' he explains. Unlike regular starch, resistant starch digests slowly, helping to stabilize blood sugar and keep you full for what does this mean for your diet? It means that chilled pasta salads, rice bowls, and even reheated leftovers might be better for your waistline than freshly boiled alternatives. Elite athletes, according to Rail, have been in on this secret for years—fueling their performance and recovery with cold carbs rather than skipping them altogether.'Footballers don't just think about what they eat, but how it's prepared,' says Rail. 'They know that cold carbs can offer sustained energy, better digestion, and even weight control.'Even when reheated, these once-cooled carbs retain their resistant starch structure, offering the same benefits as eating them cold. It's a hack that not only supports metabolism but also enhances gut health, keeps energy levels stable, and helps prevent the dreaded sugar claim isn't just gym-floor folklore. Dr. Chris van Tulleken, doctor and author of Ultra-Processed People, highlights how resistant starch offers a crucial metabolic advantage. Regular starch found in white bread or pasta, he explains, breaks down into sugar at lightning speed—comparable to drinking a sugary beverage. 'If that sugar isn't burned off, it's stored as fat,' he resistant starch takes a different route. Instead of being rapidly absorbed in the small intestine, it reaches the large intestine, where it is slowly digested by gut bacteria. This process not only keeps you feeling full but also creates short-chain fatty acids—compounds that have been linked to reduced heart disease risk and lower blood another fascinating twist, 2023 research revealed that al dente pasta—the kind with a bit of bite—is also beneficial. It slows down eating speed by 45 percent compared to softer, overcooked versions, giving your body more time to register fullness and avoid if you've been avoiding carbs in your weight-loss journey, it might be time to think again. With a little cooling, a touch of science, and a dash of patience, pasta and noodles may no longer be your dietary enemy. In fact, they could become your unexpected allies.
Economic Times
a day ago
- Health
- Economic Times
Can you eat pasta and still lose weight? Experts say yes, if you follow this one surprising rule
iStock A new food science hack suggests that cooling cooked carbs like pasta, rice, and potatoes before eating them transforms their starches, creating 'resistant starch' that acts like fiber. This slows digestion, stabilizes blood sugar, and supports weight loss. (Representational image: iStock) In a world where carbohydrates have long been villainized by diet trends, an intriguing twist is now warming (or rather, cooling) the hearts of pasta lovers. Experts are now saying that you don't have to banish noodles, rice, or potatoes from your plate to stay in shape. In fact, a surprising tweak in preparation—cooling them after cooking—could be the secret to guilt-free indulgence. According to a report from the Daily Mail , Fitness coach Kevin David Rail from claims that this simple habit can make a world of difference. 'When you cook and then cool carbs like pasta and rice, the starch molecules undergo a transformation. They form what's known as 'resistant starch'—a special type of carbohydrate that behaves more like fiber,' he explains. Unlike regular starch, resistant starch digests slowly, helping to stabilize blood sugar and keep you full for longer. So, what does this mean for your diet? It means that chilled pasta salads, rice bowls, and even reheated leftovers might be better for your waistline than freshly boiled alternatives. Elite athletes, according to Rail, have been in on this secret for years—fueling their performance and recovery with cold carbs rather than skipping them altogether. 'Footballers don't just think about what they eat, but how it's prepared,' says Rail. 'They know that cold carbs can offer sustained energy, better digestion, and even weight control.' Even when reheated, these once-cooled carbs retain their resistant starch structure, offering the same benefits as eating them cold. It's a hack that not only supports metabolism but also enhances gut health, keeps energy levels stable, and helps prevent the dreaded sugar crash. The claim isn't just gym-floor folklore. Dr. Chris van Tulleken, doctor and author of Ultra-Processed People , highlights how resistant starch offers a crucial metabolic advantage. Regular starch found in white bread or pasta, he explains, breaks down into sugar at lightning speed—comparable to drinking a sugary beverage. 'If that sugar isn't burned off, it's stored as fat,' he warns. But resistant starch takes a different route. Instead of being rapidly absorbed in the small intestine, it reaches the large intestine, where it is slowly digested by gut bacteria. This process not only keeps you feeling full but also creates short-chain fatty acids—compounds that have been linked to reduced heart disease risk and lower blood pressure. In another fascinating twist, 2023 research revealed that al dente pasta—the kind with a bit of bite—is also beneficial. It slows down eating speed by 45 percent compared to softer, overcooked versions, giving your body more time to register fullness and avoid overeating. So, if you've been avoiding carbs in your weight-loss journey, it might be time to think again. With a little cooling, a touch of science, and a dash of patience, pasta and noodles may no longer be your dietary enemy. In fact, they could become your unexpected allies.
Daily Mail
3 days ago
- Health
- Daily Mail
You're eating pasta wrong! Expert reveals how to enjoy carbs guilt-free - and why you should NEVER eat noodles fresh out the pan
It's the time of year most people are trying to shed a few pounds. But an expert has revealed an easy trick to help enjoy your carbs guilt-free. Their discovery means you could even tuck into pasta salads or sushi while shedding weight. So, what's their secret? It turns out that letting your pasta, rice and potatoes fully cool down before you eat them can help with weight loss. 'When you cook and cool foods like pasta and rice, their starch molecules realign, forming resistant starch,' fitness expert Kevin David Rail said. 'Unlike regular carbohydrates, resistant starch acts more like fibre, meaning it digests more slowly, provides a steady energy release, and helps keep blood sugar levels stable.' He said athletes – including top footballers – have been using the hack for years to help sustain energy levels, improve recovery and manage weight. A cold potato salad, such as this, contains more resistant starch than spuds which are fresh out of the oven 'Footballers don't just think about what they eat—they think about how it's prepared,' Mr Rail said. 'Many will eat cold pasta salads, rice bowls, or overnight oats to get the resistant starch benefits while keeping their digestion efficient and energy steady.' He said incorporating cooled carbs into everyday meals can help people manage weight, boost gut health and prevent energy dips. Even cooled carbs that have been reheated have the same effect, as resistant starch remains intact, he explained. Therefore, it offers the same blood sugar benefits as eating it cold. Another recommendation is to meal prep, so cooled carbs are ready and available in advance. And finally, pairing them with protein and fats can further boost muscle recovery and support weight management. 'As a coach, I see firsthand how the right nutrition strategies can improve not just physical performance but overall well-being,' Mr Rail, from added. 'If elite athletes are doing it, there's definitely something worth paying attention to.' Dr Chris van Tulleken, infectious diseases doctor and author of 'Ultra-Processed People', has previously spoken of the benefits of resistant starch. 'When the normal starch in white bread and pasta is digested, it's turned into sugar almost as fast as if you drank the same amount of sugar in a sweet drink,' he said. 'This is because normal starch is made up of tangled chains of glucose sugar molecules that are broken down into single sugar molecules extremely easily in your gut, and then quickly absorbed. 'If this sugar isn't burned off, it is turned into fat.' He explained the difference with resistant starch is that some of those glucose chains are no longer broken down in your small intestine - where food is normally broken down and the nutrients absorbed – and instead reaches the large intestine. Here, it is broken down more slowly, meaning blood sugar levels don't rise as high and people feel fuller for longer. Once the resistant starch has been fermented by bacteria in the gut, it turns into chemicals called short-chain fatty acids. 'These have a wide range of benefits, such as preventing heart disease and possibly lowering blood pressure,' Dr van Tulleken said. Research published in 2023 found that cooking pasta al dente also helps people lose weight, as it slows the rate at which they eat. In experiments, scientists discovered that soft pasta dishes are eaten 45 per cent faster than dishes which feature less-cooked pasta. WHAT SHOULD A BALANCED DIET LOOK LIKE? • Eat at least 5 portions of a variety of fruit and vegetables every day. All fresh, frozen, dried and canned fruit and vegetables count • Base meals on potatoes, bread, rice, pasta or other starchy carbohydrates, ideally wholegrain • 30 grams of fibre a day: This is the same as eating all of the following: 5 portions of fruit and vegetables, 2 whole-wheat cereal biscuits, 2 thick slices of wholemeal bread and large baked potato with the skin on • Have some dairy or dairy alternatives (such as soya drinks) choosing lower fat and lower sugar options • Eat some beans, pulses, fish, eggs, meat and other proteins (including 2 portions of fish every week, one of which should be oily) • Choose unsaturated oils and spreads and consuming in small amounts • Drink 6-8 cups/glasses of water a day • Adults should have less than 6g of salt and 20g of saturated fat for women or 30g for men a day
