Grains are complex carbohydrates that have been part of the human diet for centuries. Grains, such as pasta, can and should be a part of a balanced diet and should be enjoyed in moderation. Whole-grain pasta, when added to your regular diet, helps meet the daily recommendations for fiber intake and various vitamins. As Mayoclinic.com states, "Grains are an essential part of a healthy diet."
Anatomy of a Grain
A grain is the seed of a grass and contains three components: the bran, endosperm and germ. The bran, or the outer shell, contains mostly fiber. The endosperm, or kernel, is the interior of the seed and contains minimal nutrients. The germ, at the core, is the powerhouse responsible for sprouting the seed and contains concentrated nutrients. Examples of grains include corn, rice, wheat, oats and barley.
Whole Versus Refined
The difference between whole and refined grains is that refined grains are processed to remove the bran and the germ, leaving only the endosperm, which contains few nutrients. Even when fortified with nutrients, refined grains pale in comparison to whole grains. As MayoClinic.com illustrates, the calories in refined grains compared to those in whole grains are about the same; however, the fiber and protein content is more than doubled in whole grains.
Incorporating Grains
Grocers are slowly filling their pasta aisles with whole-grain options; however, reading labels is still important. Check the ingredient list to make sure "whole" grains are listed as the first ingredient. Earline Griffith, dietitian and author of the 2009 article "Cooking with 100% Whole-Wheat Pasta" on the website for the Raley's grocery store chain, notes that whole-grain pasta requires a longer cooking time than refined past to "relax the gluten," thus providing a better texture. She also suggests, if you are just switching to whole-grain pasta, combining equal amounts of whole-grain and refined pastas. Follow the directions listed on each brand of whole-grain pasta to ensure the best results.
Diabetics
Whole grains, including pasta, can be incorporated into the diabetic diet. The American Diabetes Association debunks the myth that pasta is off limits. It stresses that portion size is the most significant, and three to four servings of carbohydrates is the recommendation for most diabetics. Each diet may require specific guidelines; therefore, consulting your doctor or dietitian is recommended.
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