Mistakes in the kitchen that make you fat

For many, preparing and eating all the meals of the day at home has now become a daily habit. However, you do not always have the necessary time to devote to the stove and often you risk making mistakes that end up weighing on your figure and health. One of the most frequent that those who have little time to devote to meal preparation tend to do is prefer to home preparations ready-made dishes.

“They often contain a greater amount of saturated fats, refined sugars, salt that promote weight gain» dice Valentina Schirò, a nutrition biologist specializing in food science.

In fact, the extra pounds often depend not only on the amount of food eaten, but also on the way in which the dishes are prepared. From the choice of ingredients to the cooking methods used. So here are the other mistakes in the kitchen that risk making you fat more.

1. OVERCOOKING THE PASTA
The prolonged cooking increases the glycemic index of the dish. «They make the starch it is rich in more quickly assimilated by the body» says nutritionist Valentina Schirò. The disadvantages? “They cause blood sugar to rise sharply and promote post-meal hunger attacks.” A trick to make a filling dish of pasta? «First of all prefer to the refined one wholemeal pasta, rich in fiber and cook it al dente. It makes the assimilation of sugars slower and helps to counteract the classic hole in the stomach that can appear a few hours after the end of the meal »says the expert. To increase the satiating capacity of the dish, another trick to be adopted is to cook the pasta first and let it cool in the refrigerator before tossing it in the pan with the sauce. “The cooling allows a less rapid transformation of starch into simple sugars and counteracts the exaggerated production of the hormone insulin, which stimulates the appetite and promotes the extra pounds.”

2. EAT THE WHITE PASTA (BETTER IF DRESSED)
«A plate of penne or spaghetti plain or seasoned only with a drizzle of raw oil is less satisfying than the same dish sautéed together with tomato and seasonal vegetables. The fibers that vegetables are rich in slow down the absorption of sugars and help keep blood glucose levels better under control»Says nutritionist Valentina Schirò.

3. COOK MEAT AND FISH ON HIGH FLAME
Excessive heat and high temperatures typical of grilling, for example, promote the formation of glicotossine AGE (advanced glycation end-products). «These substances produce the formation of free radicals that promote inflammation of the organism and facilitate weight gain. In the kitchen it is better to focus on healthier cooking such as that in foil or steamed. “In addition to making dishes healthier, they allow you to better preserve some of the nutrients that meat and fish are rich in, such as the precious Omega 3, good fats that give satiety,” says the expert.

4. USE INGREDIENTS THAT ARE TOO FAT
Overdo it in the kitchen with sautéed, vegetable frying oils, butter, cream it is bad not only for health, but also for the line. “Increases the risk of overweight and obesity.” “The trick to reducing them is to replace them with good fats such as alpha linoleic acid present in extra virgin olive oil which reduces the rapid absorption of blood sugars and promotes satiety »says nutritionist Valentina Schirò. But pay attention to the quantities. «The ideal is to consume 2 tablespoons for lunch and 2 for dinner, adding it raw to dishes. To avoid overdoing the doses while cooking, it can be brushed on the bottom of non-stick pans and trays ».

Would you like to know more? Discover in the gallery the other most frequent mistakes in the kitchen that make you fat more.