Food labels use the term "multigrain" to indicate that a product contains more than one grain in the ingredients. Grains are dry, seed crops such as wheat, barley, corn, rye, oats or millet. The word "multigrain" does not reflect whether the product was made with whole grains.
Wheat
Pasta traditionally consists of wheat in its varieties. The U.S. Wheat Associates named durum wheat as the "gold standard" for pasta products. Semolina flour is the milled version of durum wheat, though ingredient labels may list them separately. Spelt flour is a hardy form of wheat favored by health enthusiasts because it is not normally treated with pesticides. Multigrain labels often list spelt separately from durum wheat ingredients. The word "multigrain" can appear on products made solely from whole-grain wheat and no other grains. Read labels to ensure that you are getting the product you want.
Gluten-free Versus Multigrain
Rice and corn pastas are gaining popularity as the general public becomes more aware of gluten sensitivities. Gluten is a protein compound present in wheat, barley and rye that gives pasta and bread their elastic qualities. Rice and corn are naturally free of gluten, and pasta products that are safe for celiacs and gluten intolerance will advertise "gluten free" on the label. Though rice and corn pastas could technically qualify as "multigrain" products and some multigrain products may even list gluten-free grains among the ingredients, multigrain pastas are not normally gluten-free products.
Legumes and Egg Whites
Protein-rich foods such lentils, chickpeas and egg whites boost the nutritional value of multigrain pastas. Brands that incorporate legumes and egg whites into pasta ingredients report up to 17 grams of protein per uncooked cup, which is 40 percent more than traditional pasta. Legumes also add the benefits of soluble and insoluble fiber to your meal. Check ingredients to see which brands of multigrain pasta blend protein-rich foods and grains together.
Flaxseed
Flaxseed may also be present in your multigrain pasta. Pasta brands that use flaxseed have omega-3 fatty acids in every serving. According to studies done by the National Institutes of Health, essential fatty acids such as the omega-3s found in flaxseed can reduce heart disease and improve arthritis. Look for omega-3-enriched pasta to add more essential fatty acids to your meals.
References
- Barilla: Plus Pasta Benefits
- Catelli Healthy Harvest: Multigrain Spaghetti
- U.S. Wheat Associates: Wheat Classes Grown in the United States: Durum Wheat
- Purity Foods: Spelt: What Is It?
- National Center for Complementary and Alternative Medicine: Omega-3 Supplements: An Introduction
- Whole Grains Council: Definition of Whole Grains
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