Can you eat pasta and still lose weight? Experts say yes, if you follow this one surprising rule

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 Trainingnets.com 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.

Pasta Salads Over Penne Hot Plates
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.

Backed by Science, Loved by Nutritionists
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.

Chew Slowly, Stay Slim
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.