Whole Wheat Pasta: focus on taste and health.

Pasta is undoubtedly the quintessential symbol of Italianity in the world and is one of the most consumed foods on the tables of most Italians. When we talk about pasta, we are probably used to thinking of traditional dry pasta made from refined durum wheat semolina, or the more homemade egg pasta. However, it is important to emphasize that in recent years many new varieties of pasta have emerged that differ essentially based on the raw materials used to produce them and, therefore, also for their different nutritional contribution but also, above all, for their taste.

One of the most common types is undoubtedly whole grain pasta (discover all the formats of whole grain pasta we have available), a variant that essentially addresses dietary needs imposed by certain diets. For the sake of accuracy, it is necessary to say that any type of pasta can be whole grain as being such is not an intrinsic characteristic of the pasta itself, but simply depends on the use of a different type of flour.

How whole grain pasta is produced

Whole grain pasta is made using whole grain flour, which is characterized by a different degree of processing, and thus refinement, that the grain undergoes. In fact, it is precisely this different processing of the flour, produced by grinding the whole grain, that gives this pasta its typical brown color.

Whole grain pasta is produced by mixing water and whole grain durum wheat semolina and, therefore, from a chemical-compositional point of view, there are no differences compared to refined white flour; however, there are important differentiations regarding their nutritional values and, specifically, the content of vitamins, salt, and fibers.

This, as mentioned earlier, depends on the processing that whole grain durum wheat semolina undergoes: the whole grain that is ground maintaining the bran, which is the outer part of the grain that usually represents the byproduct of milling the grain's caryopsis, which is removed when producing refined white flour.

The germ of the wheat, or the reproductive part of the seed, which is also generally discarded during flour refinement processes, is also used. Whole grain flour is therefore the most complete from a nutritional point of view since it contains all parts of the grain.

The procedure by which whole grain pasta is produced is practically identical to that used for "normal" pasta, and the result is almost identical, except for their appearance, which differs only in color, darker, and more brownish.

Difference between whole grain and refined pasta

As already mentioned, the various nutritional values are significant. Whole grain pasta is indeed more complete from a nutritional point of view because it generally contains more fiber, protein, vitamins, and minerals such as iron, phosphorus, and zinc.

It is also a type of pasta that presents fewer calories because, in addition to containing less fat, the fibers present within have the ability to slow down absorption of carbohydrates within the intestinal tract.

Why choose whole grain pasta?

In your daily diet, it would be advisable to include whole grain pasta because just eating it more often is undoubtedly one of those simple habits that, without great effort, could make a significant difference for our health. Whole grain pasta brings numerous advantages and benefits to the body: first of all, thanks to its higher content of fiber, it promotes intestinal transit and reduces the risk of the emergence of cardiovascular diseases.

The sugars present in greater quantities in whole grain pasta are beta-glucans, which are very useful for strengthening the immune system and lowering glucose and cholesterol levels in the blood as they have the ability to bind, within the intestinal tract, to these two molecules, thus limiting their absorption.

Furthermore, the important presence of B vitamins, particularly vitamins B1, B2, and B3 found in the bran and germ, is important for the health of the nervous and cardiovascular systems because they promote energy production at the cellular level.

Vitamin E and polyphenols, which are also present in the bran and germ, have antioxidant properties capable of preventing cellular aging. No less important is the fact that whole grain pasta has a lower glycemic index; this aspect, combined with the high fiber content, makes whole grain pasta the optimal food to include in weight loss diets instead of refined pasta, as the fibers, in addition to limiting carbohydrate absorption, also provide a greater sense of satiety.

In summary: fewer calories, more fiber, more vitamins, but also a completely unique flavor that makes whole grain pasta a truly surprising alternative for preparing countless recipes, both classic and more imaginative.

Whole grain pasta: recipes

Whole grain pasta can be a pleasant alternative to traditional pasta made from refined durum wheat semolina. Whole grain pasta is characterized by a more distinctive flavor, although not overwhelming, evoking delicate wooden notes typical of smoking. In reality, the difference is not so pronounced once seasoned, and its flavor, although stronger, pairs well with many combinations.

You can start with fresh sauces based on vegetables like cherry tomatoes and zucchini, but also with typically winter vegetables like pumpkin, paired with cheeses or diced cured meats such as speck or cooked ham. Whole grain pasta can also be served with the most classic recipes from original culinary traditions such as ragù or pesto. Let your imagination run wild in the kitchen with whole grain pasta! Choose health without sacrificing flavor.

Ilaria Chesini