Is Whole Wheat Pasta Better?
– How much pasta do you eat? Pasta is not a staple in our Indian diet. If you are eating pasta once a month, then the change to whole wheat will not make such a big difference. If you are eating pasta more often then you may consider the switch.
– Now that you have found a healthier option, it does not mean that you can eat more of it. Portions are key to eating pasta. One serving is raw pasta that fits in your hands comfortably and this is ideally all you should have.
– Just because whole wheat pasta is a healthy option does not mean you increase its consumption. There are plenty of our Indian staple foods that are just as, or more healthier, easier, and less expensive to acquire in your diet. You are better off changing your white rice to brown since it is eaten more often in our diets.
– Generally, it is not pasta that is unhealthy but the ingredients that are added to it. Go easy on the high fat items such as cheeses, heavy sauces, meats, and even watch the amount of olive oil you use.
Regular pasta is made with refined wheat flour. During the refining process, the nutrient-rich outer bran shell and inner germ layer are removed from the grain, leaving just the starchy endosperm, stripping it of much of its fiber, vitamins, minerals and phytonutrients. Some nutrients, including iron and a handful of B vitamins, are added back during manufacturing in some imported brands, but only a fraction of what is initially removed from the grain, and fiber is replaced. With the extra fiber, whole-grain pastas tend to be more filling than traditional white pasta. Whole wheat pastas are a chewier texture but the taste is matter of getting used to.
Regularly choosing whole-grains over the refined type (brown rice over white, whole wheat bread over white) is much better for you and can help lower blood pressure and reduce risk of many chronic diseases, including type 2 diabetes and heart disease.
To check if a pasta is 100 percent whole-grain check the ingredient list. All grains/flours should be preceded by the word “whole”, not just “wheat flour” The front of the package should also state “100 percent whole wheat.”