Whole wheat pasta…it’s been talked about a lot lately. In the supermarket, you’re seeing whole-grain products pop up more and more often. And that’s not for nothing! Yet many people think that the taste of whole wheat pasta is less tasty. Our wholemeal pasta has a full flavor, is nutritious and healthy. But what is whole wheat pasta and is it really that much healthier?
What is whole wheat pasta?
Pasta comes from Italy and when you eat it in Italy, it is usually made from durum wheat. In contrast, pasta in the Netherlands is often made from white flour. With white flour, the husks are removed from the wheat. With whole wheat pasta, the whole grain is used. The membrane, the germ and the kernel, it is all used. This is why the color of whole wheat pasta is often darker than regular pasta. Whole wheat pasta comes in all shapes and forms.
What are the benefits of whole wheat pasta?
The whole grain, including the husk, is used. During the production process the grain is not ground so that vitamins and minerals remain intact. The husk also contains important nutrients and is therefore healthier. This is also one of the main advantages of wholemeal pasta. Furthermore, whole wheat pasta has complex carbohydrates. That does not sound positive, but that is exactly what it is. Complex carbohydrates are difficult for the body to break down. The body has to work harder, releasing a little energy each time. So you don’t get an energy boost all at once. As a result, you feel satiated more quickly and you do not feel hungry for longer. Finally, whole grain pasta contains much more fiber than normal pasta.
Preparation of whole wheat pasta
Count about 100 to 125 grams of dry whole wheat pasta per person. Take a large pan of water and put it on the fire. Pasta needs space so use enough water. About 1 liter of water per 100 grams of whole wheat pasta. With a pasta pan you can cook the pasta without problems and even easier. No pasta pan yet? Find affordable pasta pans here. Once the water is boiling you can add some salt. Bring the water back to the boil and add the whole wheat pasta. Keep the pasta moving while it cooks. Each pasta has a different cooking time so always check the packaging for the cooking time. Once the pasta is cooked you can drain the whole grain pasta!
The nutritional value of whole wheat pasta
It is interesting to look at the differences in nutrients of white vs. wholemeal pasta per 100 grams.
- Calcium: 21 vs. 40 milligrams
- Iron: 1.3 vs. 3.6 milligrams
- Vitamin B6: 0.14 vs. 0.22 milligrams
- Magnesium: 53 vs. 143 milligrams
- Folic acid: 18 vs. 57 micrograms
- Sugars: 37 vs. 25 milligrams
- Energy: 359 vs. 352 kilocalories
- Carbohydrates: 67 vs. 65 grams
You can immediately see a big difference. The whole wheat pasta has better nutritional values. Among other things, it contains much more calcium, iron and magnesium. The big advantage is that it contains less sugar.
How to store wholemeal pasta
Whole wheat pasta has a long shelf life when stored in a dry, cool and dark place. If you have left over pasta, store it in a tightly closed container. Wholemeal pasta is slightly “fattier” than regular pasta which makes it a little more sensitive.
Whole wheat pasta and gluten
All types of wheat contain gluten. In wholemeal pasta too! Most types of pasta are therefore not suitable for people with the celiac disease. But there are certainly pasta types that are gluten free.