Whole-grain pasta is a nutritious alternative to regular pasta as part of a balanced diet. Whole-grain pasta is made from unrefined flour that contains all parts of the wheat kernel, including the germ, bran and endosperm. Each of these parts provides unique nutrients that support your health. The American Heart Association recommends that half of your daily grains be whole.
Identification
Not all whole-grain pastas are nutritionally equal. The nutritional value of whole-grain pasta depends on the ratio of whole grain to refined flour. Some companies, like Barilla, use a recipe that includes 51 percent whole-grain flour and 49 percent refined flour. This 51-49 ratio satisfies the U.S. Food and Drug Administration's criteria for labeling as a "whole-grain" product. You must look at the ingredient list to know whether the whole-grain product is a blend or if it is 100 percent whole grain. Whole grains include whole-wheat flour, durum whole wheat, brown rice, whole-grain cornmeal and bulgur. "Wheat flour" or "enriched wheat flour" is not made from whole grains.
Fiber
Whole-grain pasta has more fiber relative to regular pasta made from refined flour. Two oz. of whole-wheat spaghetti, for example, have 210 calories including 5 g fiber. In comparison, 2 oz. of uncooked spaghetti made from refined flour have just 2 g fiber. Fiber helps remove cholesterol from your digestive tract, lowers risk for colon cancer and helps you conquer constipation problems, among other benefits.
Vitamins and Minerals
Manufacturers reduce the nutritional value of grain when they remove the germ and bran. The purpose of removing these parts is to extend the shelf-life of the flour and give it a finer texture, but removing these parts also removes important B vitamins and folic acid. So, refined flour in the United States is fortified with B vitamins and folic acid. These vitamins are essentially "added back" to the flour that naturally contained them before the germ and bran were removed. Whole-grain flour does not need to be enriched.
Weight Loss
Consuming a diet high in fiber based on fruits, vegetables and whole grains is associated with successful weight loss. Pasta, whether whole grain or not, is a high-calorie food but the higher fiber content of whole-grain pasta can help you fill up faster and slow down stomach emptying to prolong that feeling of fullness.
Considerations
A significant amount of vitamins and minerals in pasta are lost through cooking and heating. Some vitamins are more delicate than others, such as riboflavin. Even the iron content can be reduced by 25 percent through cooking. To control losses, it is recommended to avoid overcooking your pasta or storing dry pasta in direct sunlight for long periods of time. Regular pasta needs to be cooked in four to six minutes at a boil, whereas whole-grain pasta may take 10 to 12 minutes. Refer to the packaging for cooking instructions.
Nutritional Facts
A 2-oz. serving of uncooked whole-wheat pasta contains 210 calories, including 41 g carbohydrates, 5 g fiber, 8 g protein, 1.5 g fat, no sodium, no cholesterol and 10 percent of the recommended daily allowance for iron based on a 2,000 calorie diet.
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