My husband’s tennis group is often the inspiration for my blogs. Every Monday, the foursome of fit, forty-something guys wax prophetic on the nutritional merit of this and that. This week’s hot topic: controversy around the selection of traditional versus whole-wheat pasta.
Traditional pasta is made from semolina flour which has been stripped of any nutritional merit. This refined carbohydrate has a chemical composition that is remarkably similar to white sugar.
“Whole wheat pasta” is a generic term.
- 100% Whole Grain Pasta is made from the entire semolina wheat kernel. I find it completely inedible.
- Whole Grain Pasta (NOT 100%) is also made from the whole kernel, but there are other flours and fillers mixed in. This improves palatability and taste, but may come at a nutritional compromise.
The only way you can determine the difference between the two is to look on the package. Most of the grocery store selections will clearly state 100% Whole Grain on the front of the box. If it says whole grain, check the ingredients for whole wheat flour and read through the varieties of grains (quinoa, soy, oats) that have been added.
When dining out, your community-college-dropout-cashier will have no clue which kind the restaurant uses (and likely neither will the restaurant manager nor food distributor). The restaurant’s main goal is to make tasty food, and since 100% whole grain pasta is chewier, stickier and gummier in general, it’s safe to assume they’d select a blended, more palatable pasta.
The Bottom Line: ANY whole grain pasta is modestly better for you than plain pasta. Here’s why:
- The bran and fiber in whole grains make it more difficult for digestive enzymes to break down the starches into glucose. Soluble fiber helps lower cholesterol. Insoluble fiber helps move waste through the digestive tract. Fiber may also kindle the body’s natural anticoagulants and so help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- Antioxidants in whole grain prevents LDL cholesterol from reacting with oxygen. Some experts think this reaction is a key early step in the development of cholesterol-clogged arteries.
- Phytoestrogens (plant estrogens) found in whole grains may protect against some cancers.
- Essential minerals present in whole grain may reduce the risk for heart disease and diabetes.
Pasta has been vilified for its nutritionally devoid state. Rather than malign the carrier, consider the accoutrements. The heavy creamy sauces, fatty meats and layers of gooey cheese must take responsibility for their role in the expansion of the American waistline.
Is the higher nutritional merit of whole grain pasta worth the taste sacrifice?
Only you can decide. I prefer to eat traditional pasta, in small amounts, with loads of veggies on top. My compromise allows me to eat the pasta I prefer while getting nutrients from other components of the dish. Find a balance of healthful foods and foods you’re able to truly enjoy. You may find, with time, the foods you prefer are the ones that are kindest to your body.
