"A 100 percent whole-grain pasta includes all three layers of the wheat kernel: the bran, the germ and the endosperm. Because nothing is removed during processing, whole-grain pastas contain more natural fiber and micronutrients than their white, refined cousins. And thanks to the extra fiber, whole-grain pastas tend to be more filling than traditional white pasta. What’s more, regularly choosing whole-grains over the refined type is associated with numerous health benefits, including lower blood pressure and reduced risk of many chronic diseases, including type 2 diabetes and heart disease.
Admittedly, whole-grain pasta tends to have a chewier texture and “grainier” taste than regular pasta, but food technology is improving and whole-grain varieties have come a long way in the last few years. My best advice is to make sure you don’t overcook whole-grain pastas; follow the package directions so your pasta doesn’t come out gummy or mushy.
Three ways to determine if a pasta is 100 percent whole-grain:
- Check the ingredients list. All grains/flours should be preceded by the word “whole.” Brown rice and oat flours are automatically whole-grain.
- Check the front of package. It should clearly state “100 percent whole-grain” or “100 percent whole-wheat.” Make sure you specifically see “100 percent” on the label!
- Look for products that contain the orange WHOLE-GRAIN stamp.
Whole-wheat-and-white blends
These pastas are made with a mix of whole-wheat and refined flours. Because they are a blend, they are less coarse and chewy than 100 percent whole-wheat varieties, but still offer more nutrition than traditional white pasta. Blends are perfect for families who are trying to make the switch to whole-grain, but want to take “baby steps” and give themselves time to gradually adjust to its taste and texture.