Whole wheat pasta has been touted as a healthy alternative to regular pasta, but is it really any healthier? We take a look at the nutritional facts to find out.
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Table of Contents
Introduction
For years, we’ve been told that whole wheat is healthier than white. It’s a message that’s been repeated so often, it’s become accepted as fact. But is it really true?
The short answer is: it depends.
Whole wheat pasta is made with 100% whole wheat flour, which means it retains the bran and germ of the wheat grain. This gives whole wheat pasta a nutritional boost, with more fiber and nutrients than its white counterpart.
But there’s a catch. Because whole wheat pasta is made with whole grains, it also has a higher glycemic index (GI). This means that it can cause spikes in blood sugar levels. For some people, this can lead to weight gain and other health problems.
So, if you’re trying to lose weight or improve your health, whole wheat pasta may not be the best choice. However, if you don’t have blood sugar issues, whole wheat pasta can be a healthy option.
What is whole wheat pasta?
Whole wheat pasta is made from whole wheat flour, which is milled from the entire wheat kernel. This type of flour contains all of the wheat grain’s natural nutrients, including protein, minerals, and vitamins B and E. In comparison, refined flours are milled from the inner part of the wheat kernel, resulting in a loss of many of these nutritional benefits.
The health benefits of whole wheat pasta
Whole wheat pasta has long been touted as a healthier option than regular pasta, but is it really any healthier? Let’s take a look at the nutritional facts to find out.
One cup of cooked whole wheat pasta contains around:
-160 calories
-6 grams of protein
-31 grams of carbohydrates
-3 grams of fiber
-1 gram of fat
-0 grams of saturated fat
-0 mg of cholesterol
-0 mg of sodium
One cup of cooked regular pasta contains around:
-200 calories
-7 grams of protein
-42 grams of carbohydrates
-2 grams of fiber
1 gram of fat
0 grams of saturated fat
0 mg cholesterol 10 mg sodium Calcium 20 mg (2% DV) Potassium 107 mg (3% DV) Iron 3.8 mg (21% DV) Zinc 1.4 mg (9% DV) Copper 0.4 mg (18% DV) Manganese 1.3 mg (65% DV) Vitamins Thiamin 0.4 mg (27% DV), Riboflavin 0.3 mg (17%), Niacin 2.8mg (14%), Pantothenic acid 0.6mg(6%), VitaminB6 0.4mg(22%), Folate 121 mcgDV(30%), Vitamin B12 1 mcg(17%), Vitamin A 68 IU(1%), Vitamin C 0mg(0%), Vitamin E 2mg(13%)
From looking at the nutritional facts, we can see that whole wheat pasta is slightly lower in calories, carbs, and fat than regular pasta. Whole wheat pasta also has more fiber and protein than regular pasta. So, if you’re looking for a slightly healthier option, whole wheat pasta is a good choice.
The nutritional value of whole wheat pasta
Whole wheat pasta is made from whole wheat flour, which is milled from the entire wheat kernel – including the bran, germ and endosperm. This makes it a good source of fiber and other important nutrients like vitamins A, E and B-complex, magnesium, iron, phosphorus, potassium and zinc.
The drawbacks of whole wheat pasta
Despite being marketed as a healthier alternative to white pasta, whole wheat pasta has a few drawbacks that you should be aware of before making the switch.
For one, whole wheat pasta is often more expensive than white pasta. In addition, it can be harder to find in stores, as not all grocery stores carry it.
Whole wheat pasta also has a shorter shelf life than white pasta, so it’s important to consume it within a few months of purchasing it.
Finally, some people find that whole wheat pasta doesn’t taste as good as white pasta. It can also be more difficult to cook, as it tends to stick together and can become mushy if not cooked properly.
Conclusion
The bottom line is that whole wheat pasta is a healthier choice than white pasta, but it’s still a good idea to enjoy it in moderation. If you’re looking for an even healthier option, try whole wheat spaghetti or other varieties of whole wheat noodles.
