Latest news with #Ultra-ProcessedPeople
Daily Mirror
5 days ago
- Health
- Daily Mirror
Cereal bars might seem healthy - but they contain additives linked to weight gain
A groundbreaking clinical trial has revealed how ultra processed foods (UPFs) can harm the body even when not high in salt, sugar or fat - suggesting the way food is made might affect our health Martin is responsible for the health and science beat at the Mirror. He has experience reporting over a decade including medical advances in everything from cancer to dementia and obesity around the world, as well as breakthroughs in the UK. Martin covered the Covid-19 pandemic and continues to scrutinise the state of the NHS. Martin runs a number of Mirror campaigns including; Dentists for All, Give a Pint Save a Life, Fair Care for All and Change the Law for Life. UPFs have been the subject of some debate in Britain ever since TV doctor Chris van Tulleken's blockbuster book Ultra-Processed People. Many suspect the additives packed into everything from cereal bars to pastries, pies, wraps and ready meals - to make them taste nice and last longer - could actually be harming us. But this is very difficult to prove because until now, observational studies have just shown that people who eat more UPFs are more likely to be ill and overweight. This is complicated by the fact that UPFs are also more likely to be high in calories, fat, sugar and salt. And people who eat a lot of UPFs are also more likely to smoke and do less exercise. So Professor van Tulleken and his colleagues at University College London have run a clinical trial to to tease out the impact of these multiple industrial processes and the addition of ingredients not typically found in home cooking. The trial involved 55 people each given eight weeks trying two diets matched exactly for levels of fat, saturated fat, protein, carbohydrates, salt and fibre. The only difference was that one diet was made up of only UPFs, and the second a diet included only minimally processed foods such as porridge oats and home cooked spaghetti bolognese. Participants lost twice as much weight on the non-UPF diet - proving for the first time there is something going on in the processing. Professor van Tulleken, of University College London, said: "The global food system at the moment drives diet-related poor health and obesity, particularly because of the wide availability of cheap, unhealthy food. This study highlights the importance of ultra-processing in driving health outcomes in addition to the role of nutrients like fat, salt and sugar." Tracy Parker, nutrition lead at the British Heart Foundation, said: 'These findings support what we have long suspected – that the way food is made might affect our health, not just the nutrients it contains.' Chris van Tulleken's book Ultra-Processed People was adapted into a BBC Two documentary called Irresistible: Why We Can't Stop Eating. They explore the addictive nature of UPFs and their impact on our health and society. UPFs typically contain preservatives, emulsifiers, artificial colours and flavours which are used to enhance taste, texture and prolong shelf life. They are hard to avoid. Most supermarket sliced bread is a UPF as well as shop-bought sandwiches, wraps, pastries, instant noodles, crisps, some breakfast cereals and ice cream. The new trial ensured both UPF and non-UPF diet options met criteria using the NHS-backed Eatwell Guide, which outlines recommendations on how to eat a healthy, balanced diet. Despite this, after eight weeks on the non-UPF diet participants lost 2% of their body weight, compared to 1% after eight weeks on the only-UPFs diet. Scaled up over a year it suggests a 13% weight reduction in men and a 9% reduction in women on the minimally processed diet, but only a 4% weight reduction in men and 5% in women after the ultra-processed diet. Those on the trial were also asked to complete questionnaires on food cravings before and after starting the diets. Those eating minimally processed foods had less cravings and were able to resist them better. The UPF diet also did not result in significant fat loss. Tracy Parker, nutrition lead at the British Heart Foundation, added: 'Completely cutting UPFs out of our diets isn't realistic for most of us. But including more minimally processed foods – like fresh or home cooked meals – alongside a balanced diet could offer added benefits too. Mediterranean-style diets, which include plenty of minimally or unprocessed foods such as fruit, vegetables, fish, nuts and seeds, beans, lentils and whole grains, have consistently been shown to reduce our risk of heart attacks and strokes.' The Eatwell Guide recommends the average woman should consume around 2,000 calories a day, while an average man should consume 2,500. Participants were generally consuming more than this before they started the trial. Senior author Professor Rachel Batterham said: "The best advice to people would be to stick as closely to nutritional guidelines as they can by moderating overall energy intake, limiting intake of salt, sugar and saturated fat, and prioritising high-fibre foods such as fruits, vegetables, pulses and nuts. "Choosing less processed options such as whole foods and cooking from scratch, rather than ultra-processed, packaged foods or ready meals, is likely to offer additional benefits in terms of body weight, body composition and overall health." UPFs have artificial additives to boost flavour and shelf life including emulsifiers, sweeteners, stabilising gums, flavour compounds and colouring agents. These are typically not used in home cooking but can be cheaper in mass produced food than natural ingredients. The findings are published in Nature Medicine.
Irish Examiner
12-07-2025
- Health
- Irish Examiner
Darina Allen: Three homegrown recipes to avoid ultra-processed foods
At last, the conversation around the impact of ultra-processed foods on the health of the nation is gathering momentum. I've written before about how we are sleepwalking into a health crisis of gargantuan proportions. It has crept up on us so rapidly and stealthily, that it has almost gone unnoticed. Ultra-processed foods now make up over half of the average diet in Ireland. To be precise, 54.9% according to research published in The Journal of Public Health Nutrition. Ireland tops the poll in 19 EU countries, contrast that percentage with 10.2% in Portugal. Ireland is now the second most obese country in Europe with more than a quarter of the adult population classified as obese. For some time now, it has been altogether easier to find what used to be called fake or junk food now called UPF's, than real food… Plus, there's huge confusion amongst the general public about what exactly constitutes UPF's, ultra-processed food. These are foods that are mass-produced in industrial systems, purposely engineered to be irresistible and hyperpalatable, cheap with a long shelf life. Foods that you couldn't make in your home kitchen with ingredients you would never find in your pantry. Packed with artificial flavourings, colourings and preservatives, emulsifiers, stabilisers, flavour enhancers… Often with a long list of ingredients, many unrecognisable to the general public. A chicken curry on the recently introduced Free School Meals menu had over 50 ingredients. Where are our priorities…? These foods are highly profitable and are aggressively marketed to both children and grown-ups. In the UK, only 2% of advertising is on real food, 98% is spent on ultra-processed food. I've no doubt it's similar over here. The reality is, our food system is built for profit not to nourish the population. New research links harmful ultra-processed foods to the alarming rise in obesity, Type 2 diabetes, metabolic and inflammatory diseases, cancers, even early death. So why, knowing what we know, is it legal to sell these foods? What will it take to reverse this trend and break free? But reverse it we must. We may think we actually have a choice in what we eat, but the reality is that an immense amount of money, thought and research goes into making these foods utterly irresistible and addictive and super cheap. UPFs have quietly taken over the food system and they are unquestionably making us sick. Is it possible that the manufacturers are unaware of this? About 10 major food corporations control 80% of the food supply on our supermarket shelves. Meal Deals, takeaways, grab, gobble and go, Deliveroo and its many incarnations have become a way of life... So, what to do? In the words of Michael Pollan, 'Eat nothing your grandmother wouldn't recognise as food,' kind of sums it up simply. Chris Van Tulleken's excellent book 'Ultra-Processed People', published by Cornerstone Press draws a direct correlation between high levels of ultra-processed food consumption and the rise in both physical and mental health issues. Should the production companies not be required to pay for the ill health they are causing? How long before the Irish government will no longer be able to fund the health service? So, what to do? Time for bold and coordinated action and a huge rethink about how to tackle the decline in national health. This will not be an easy matter, many of the major food corporations are wealthier and more powerful than governments. As the grandmother of 11 grandchildren, the UPF food situation is keeping me awake at night. We need a coalition of parents, teachers and citizens to demand action. We urgently need to reexamine our priorities — after all, what could be more important than the future health of the nation, our children and grandchildren. This is no easy task to tackle. but what could be more important, what could be more urgent? After all, the wealth of the nation depends on the health of a nation and the health of a nation depends on the food we eat…time for action! Many of the foods we take for granted are ultra-processed. Here is an alternative to the bottled tomato sauce which has become a staple for so many. Avoid the majority of breakfast cereals, with a few rare exceptions like real porridge, most are ultra-processed. Fish Fingers with Garlic Mayo recipe by:Darina Allen A perfect after-school dinner Servings 8 Preparation Time 5 mins Cooking Time 10 mins Total Time 15 mins Course Main Cuisine Irish Ingredients 8 pieces fresh haddock, hake or pollock cut into fingers 11.5 x 3cm (4 1/2 x 1 1/4 inch) approximately salt and freshly ground black pepper white flour, seasoned well with salt, freshly ground pepper and a little cayenne or smoked paprika (optional) For the egg wash: 2-3 beaten free-range, organic eggs and a little milk panko or dried white breadcrumbs To serve: crunchy little gem lettuce leaves For the garlic mayo: 225g (8oz) homemade mayonnaise 1-4 crushed garlic cloves (depending on size) Method Add the garlic to the mayonnaise and season to taste. Heat the oil in a deep fry to 180˚C/350°F. Season the fingers of fish with salt and freshly ground black pepper. Then, dip the fish, first into the well-seasoned flour and then into the beaten egg and finally coat evenly all over with the crumbs of your choice. Pat gently to firm up…! Heat some olive oil or clarified butter in a wide frying pan over a medium heat. Cook the fish fingers until golden and crispy on the outside and cooked through into the centre. Drain on kitchen paper. I love to wrap them in crunchy little gem lettuce leaves, add a dollop of garlic mayo (aioli) or your mayo of choice and enjoy. Ballymaloe granola recipe by:Darina Allen A million times more delicious, nutritious and satisfying cereal than virtually anything you can buy. Servings 20 Preparation Time 5 mins Cooking Time 30 mins Total Time 35 mins Course Baking Ingredients 350g (12oz) local runny honey 225g (8fl oz) light olive or grapeseed oil 470g (1lb 1oz approx.) oat flakes 200g (7oz) barley flakes 200g (7oz) wheat flakes 100g (3 1/2oz) rye flakes 150g (5oz) seedless raisins or sultanas 150g (5oz) peanuts, hazelnuts, almonds or cashew nuts split and roasted 70g (2 3/4oz) wheatgerm and /or millet flakes 50g (2oz) chopped apricots, chopped dates Method Preheat the oven to 180°C/350°F/Gas Mark 4. Mix oil and honey together in a saucepan, heat just enough to melt the honey. Mix well into the mixed flakes. Spread thinly on two baking sheets. Bake in the preheated oven for 20-30 minutes, turning frequently, making sure the edges don't burn. It should be just golden and toasted, not roasted! Allow to get cold. Mix in the raisins or sultanas, roasted nuts, toasted seeds, chopped dates, apricots and wheatgerm. Store in a screw top jar or a plastic box, keeps for 1-2 weeks. Serve with sliced banana, berries in season, milk and/or natural yoghurt. Tomato fondue recipe by:Darina Allen Tomato fondue is one of our great convertibles. It has a number of uses. We serve it as a vegetable or a sauce for pasta, filling for omelettes, topping for pizza… Servings 6 Preparation Time 15 mins Cooking Time 30 mins Total Time 45 mins Course Main Ingredients 2 tbsp extra virgin olive oil 110g onions, sliced 1 clove of garlic, crushed 900g very ripe tomatoes in summer, or 2 x 400g tins of tomatoes in winter, but peel before using salt, freshly ground pepper and sugar to taste 1 tbsp of any of the following; freshly chopped mint, thyme, parsley, lemon balm, marjoram or torn basil Method Heat the oil in a stainless steel sauté pan or casserole. Add the onions and garlic and toss until coated. Cover and sweat on a gentle heat until soft but not coloured -— about 10 minutes. It is vital for the success of this dish that the onions are completely soft before the tomatoes are added. Slice the peeled fresh tomatoes or chopped tinned tomatoes and add with all the juice to the onions. Season with salt, freshly ground pepper and sugar (tinned tomatoes need lots of sugar because of their high acidity). Add a generous sprinkling of herbs. Cover and cook for just 10-20 minutes more, or until the tomato softens, uncover and reduce a little. Cook fresh tomatoes for a shorter time to preserve the lively fresh flavour. Tinned tomatoes need to be cooked for longer depending on whether you plan to use the fondue as a vegetable, sauce or filling. SEASONAL JOURNAL Sophie Morris Questions… Check out Sophie Morris on Instagram. She uses her page to raise awareness about food labels, reducing ultra-processed foods, clever supermarket swaps…she's got quite the following. Instagram @sophie_morris Grow It Yourself Grow At School Programme Bravo GIY… As written about overleaf by Joe McNamee, GIY's Grow At School programme is in over 700 schools providing food gardens and supporting resources to teachers to use food growing and garden-based learning. Their aim is to roll it out to all 3300 primary schools; reaching over 500,000 children and their families. They are calling on the government to commit to embedding food growing education in schools and to support GIY in a national roll-out of Grow At School to every school. They need help in spreading the word by posting/sharing wherever you can and tagging your local TDs and key politicians. Really worth supporting…. Tag GIY on what you post to Instagram @giyireland and @mickkellygrows Read More Darina Allen: Three ways to try the sublime flavours of Southwestern France
Irish Examiner
27-06-2025
- Health
- Irish Examiner
From cow to cone: Cork ice-cream maker makes a taste of the Good life
THE SUN can be splitting the stones, or it could be a grey, drizzly day: come summertime, we all scream for ice cream, and some, particularly the under-10s, louder than others. There's nothing quite like walking along a beach at sunset while tackling a scoop of vanilla or grabbing a gelato to cool kids and parents down on a day in the city. It's not a health food, but that doesn't mean that it doesn't deserve an occasional place in your diet. Yet ice cream is one of the foods that author and TV presenter Chris van Tulleken focuses on in his 2023 book Ultra-Processed People, using it as an example to explain many of the issues with ultra-processed foods, where high proportions of ingredients are added to stabilise a perishable product and cut costs. Some of these ingredients include palm oil, coconut oil, and glucose syrup, not exactly what you're expecting to find in your scoop of vanilla. People want to enjoy ice cream, but they also want to know what's in it. 'We use 75% of our own milk and cream,' says Catherine Good of The Good Dairy Company, who hand makes her ice cream in small batches on the family dairy farm in Nohoval, Co Cork. 'But you also have to have some emulsifiers and stabilisers in there and that's what people don't understand.' Naturally derived additives like guar gum, carrageenan, and locust bean gum are used to give ice cream a smoother texture. Good lives with her husband Tom and their four children — Jack (17), Eimear (15), Robert (12), and Clara (10) — on the farm that has been in Tom's family for generations. When she was developing her recipe, after taking an ice cream science and technology course at UCC and travelling to Sicily to study ice cream making, she started with one simple ingredient: Milk. 'We're dairy farmers here, and we're surrounded by beaches, rocky bays, and mountains. I was inspired by our coastal location and day-to-day farming life. I had the raw material here on the farm, and I knew that Tom did it right.' Catherine Good: 'We're dairy farmers here, and we're surrounded by beaches, rocky bays, and mountains. I was inspired by our coastal location and day-to-day farming life. I had the raw material here on the farm, and I knew that Tom did it right.' Picture Dan Linehan Keenly aware of the work that Tom put into his herd of award-winning pedigree Friesian dairy cows, Good — with a background in business and marketing — had an interest in adding value to the quality milk that was coming out of the parlour. She enrolled in the Exxcel programme for female entrepreneurs at MTU and set to work on a business plan. Although Ireland has a global reputation for producing superb dairy from grass-fed cows, Good was surprised to discover that supermarket freezers were mostly filled with imported ice cream. She wanted to make ice cream that was as natural as possible. 'I sourced a natural emulsifier and stabiliser, because you need them in your ice cream. People get carried away about stabilisers, but the amount of it that I actually put into my overall mix is tiny.' Good launched in August 2021, initially bringing her mobile pink, white, and black ice cream pod to her local beach and farmers' markets. Even in that short season, she could see that the demand was there for a fresh, locally produced ice cream. With the help of her local enterprise board, she set up a small production facility on the family farm. There are no food miles here, just steps. 'I go and collect milk from the tank, bring it up [to the production unit], pasteurise it, and make the ice cream in six-litre batches.' Through her involvement with the SuperValu Food Academy in 2022, Grow with Aldi (2023), and Lidl Kickstarter (2024) programmes, Good's ice cream — each of the 360ml tubs hand-filled and hand-labelled — has made it into supermarket freezers across the country. It is still available in selected SuperValu outlets, other independent retail shops and, since April, at Good's own The Good Dairy Company ice cream shop in Kinsale. 'I wanted to take it to the next level, and Kinsale is known for its food. Our ice cream is a farm-to-fork product, with the cows roaming just 10 minutes out the road. I tell customers, if you're off out to Nohoval Cove, you'll probably see the cows on the left.' Good prides herself on the freshness of the ice cream. 'My production facility is very small here on the farm, and everything is made fresh. I organise my production days so that the stock goes straight to the shop that week.' The proof is in the tasting, and her flagship Udderly Vanilla variety is deliciously rich and full of flavour. As an occasional treat, this small batch, locally made ice cream, produced on the family farm using a high proportion of creamy milk from Cork pastures, is a winner. Buying local: fresh ice cream from Irish farms Boulabán Farm, Co Tipperary: Located between Roscrea and Templemore, Michael and Kate Cantwell started making ice cream from the milk of their Holstein-Friesian cows in 2006. While they primarily supply hotels and restaurants, they also operate a click-and-collect service from the farm for ice cream orders, available in small 125ml tubs and large 2.5l cartons. Baldwin's Farmhouse Ice Cream, Co Waterford: Inspired by a trip to the Netherlands, Thomas Baldwin started his business in 2007. He uses crème anglaise method, combining fresh milk from the family herd with free-range egg yolks, sugar, and ingredients like strawberries from Dungarvan's Glen Fruits. The ice cream is made on the farm near Knockanore, and is widely available in Cork and Waterford. Glastry Farm, Co Down: William and Cynthia Taylor started producing ice cream on the Ards Peninsula in 2007 using milk from the family farm, which is now run by their son Gareth and his wife Liz. They make about 17 flavours of ice cream, including local variations such as Yellowman Honeycomb and St Brendan's Irish Cream. Stocked at a variety of locations in Northern Ireland and Dublin. Muckross Creamery, Co Kerry: Just outside Killarney, dairy farmer John Fleming offers cow to cone tours (€28) on the family farm. Showcasing the cows and the land where the milk comes from, the milking parlour, and production space, there's also the opportunity to try a scoop at the on-site ice cream parlour. Muckross Creamery also takes ice cream to events in a repurposed horse box: just watch out for the queues. Linnalla Ice Cream, Co Clare: Brid Fahy has been using milk from the native Burren shorthorn cows farmed by her husband, Roger, along with local ingredients like blackcurrants and wild hazelnuts, to make ice cream since 2006. It's available in Cafe Linnalla, the ice cream parlour which they built on their farm. Located in the Burren and Cliffs of Moher UNESCO Global Geopark, they are part of the Burren Ecotourism Network, a network of sustainable tourism businesses, and also offer farm tours. Make it yourself The simplest homemade ice cream recipe only requires a freezer and two basic ingredients: one (397g) tin of sweetened condensed milk and 500ml of cream. Whip the two together until soft peaks form, then pour into a clean, empty ice cream tub and freeze for a minimum of four hours or overnight. Before freezing, add vanilla extract for a classic flavour, chopped chocolate for a chocolate chip variation, or swirl through raspberry puree for a raspberry ripple. It really is that easy.
Time of India
31-05-2025
- 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
31-05-2025
- 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.
