Wholemeal pasta: advantages, benefits and how to choose it

Wholemeal pasta is obtained from a mixture of whole durum wheat semolina and water. But what are the benefits and advantages of choosing this product rather than the white variant?

Don't store avocado like this: it's dangerous

La whole wheat pasta it is obtained from a mixture of whole durum wheat semolina and water. But what are the benefits and the advantages to choose this product rather than the white variant?





With the words "integral"In this case associated with the word pasta, it means a product obtained from a cereal processed in such a way as to get the semolina ma without using the usual refining process. Of the wheat grain thus all the parts are maintained (bran, endosperm and germ) and relative qualities.

Although the most commonly known and used is wholemeal wheat pasta, there are also some variations: the wholemeal pasta with spelled, barley, oats, corn, etc.. that it would be good to vary as much as possible to avoid a monotonous diet and increase the intake of useful nutrients.

Index

ADVANTAGES OF WHOLEMEAL PASTA

Choosing wholemeal pasta rather than the more common and used white pasta offers some advantages. This product is in fact made with a flour obtained from the whole grain of wheat and therefore richer in nutrients than refined.

It is in particular the good fiber intake which is useful for our body in many ways: from gastrointestinal well-being to the reduction of the glycemic index of the food and its caloric intake. The amount of fiber can even be 5 times greater than that of white body and even the protein intake (about 12%) is much higher. Precisely for the latter reason, wholemeal pasta is also an excellent choice for vegetarians and vegans who sometimes consume little protein during the day.

Read also: 7 AMAZINGLY RICH FIBER FOODS

The whole wheat grain, which when ground gives rise to the wholemeal flour with which this pasta is then made, is rich in Vitamins (especially vitamins of group B and E) and minerals (almost absent in the refined variant) as well as polyphenols with antioxidant power.



Thanks to all its features, wholemeal pasta is also particularly recommended for those who follow a controlled diet aimed at weight loss. Precisely due to the presence of fiber, this pasta gives a greater sense of satiety and slows down the absorption of carbohydrates, also to the advantage of blood sugar levels that do not suffer peaks and subsequent drops as happens instead if you consume white pasta.

Summing up, the advantages of wholemeal pasta I'm:

• Contains all parts of the grain and is therefore an acomplete food

• Contains minerals and vitamins

It is rich in fiber (which helps intestinal transit)

• The protein intake is higher

It tends to satiate more

It is less caloric

It has a lower glycemic index

Reduces the absorption of fats and cholesterol

Wholemeal pasta: advantages, benefits and how to choose it

BENEFITS OF WHOLEMEAL PASTA

The benefits of consuming wholemeal rather than white pasta are highlighted above all in the intestine. Thanks to the presence of fibers, in fact, you will notice one greater regularity, many other advantages, however, are more hidden but exist.

If you regularly consume whole grains you will incur less in risk of getting type 2 diabetes, cardiovascular disease or some types of cancers.

The reasons why it is better to consume wholemeal rather than white pasta can be summarized as follows:

Improves intestinal well-being

Glycemic peaks are avoided

• You are less hungry throughout the day


• You manage to keep your weight under control


• You have a protective effect against type 2 diabetes, heart disease and colorectal cancer

It is true that this pasta has better characteristics than the white one but it is also true that it would be good to consume the cereals directlyi (and pseudo cereals) in grains varying as much as possible. So not only wheat (better the ancient variants such as Senatore Cappelli or Saragolla) but also brown rice, spelled, barley, quinoa, buckwheat, etc.

HOW TO CHOOSE IT

As we said when talking about wholemeal bread it is very important understand if the flour with which the pasta is made is really wholemeal flour. In fact, there are, and are perfectly legal, products defined as “wholemeal” made in reality with normal white flour (therefore refined) to which re-milled bran or small bran, waste from the refining process, has been added. It is therefore in reality not only a product that is not truly wholemeal but of flour subjected to two processes and therefore defined as "reconstituted wholemeal".

Read also: WHOLEMEAL BREAD: WHICH AND WHY CHOOSE IT AND HOW TO MAKE IT AT HOME
A useful indication to understand if it is really wholemeal pasta is provided by the colore must be generally dark and fairly uniform, not clear with darker dots (otherwise it is precisely the added bran).


Another aspect that should not be underestimated is that of choose an organic wholemeal pasta. This is important because, being unrefined products, if pesticides have been used in the cultivation of wheat these will also be found largely in finished foods.

If you want to avoid large retailers and help the local economy, you can find some producer of organic wholemeal pasta in your area. It will cost a little more but it will certainly be a higher quality and handcrafted product.

Summarizing a good wholemeal pasta:

• It must be really integral

• It must be Biological

• Better if of small trusted producers

Now all that remains is to eat it. If you want to have some tasty ideas to prepare your wholemeal pasta take a cue from these recipes:

WHOLEMEAL SPAGHETTI WITH CAPER SAUCE, ZUCCHINI AND GINGER
FIRST VEGAN: WHOLEMEAL FUSILLI WITH ARTICHOKES
WHOLEMEAL PENNETTE IN CHESTNUT AND MUSHROOM SAUCE
COLD PASTA: 10 RECIPES TO PREPARE THE PASTA SALAD
Nothing prevents you from also prepare pasta at home starting with wholemeal flour.

Wholemeal pasta: advantages, benefits and how to choose it

WARNING

It is important to point out that some people with delicate intestines or with certain problems they could not tolerate wholemeal pasta, in this case it might be useful to try the semi-whole variants and go to the bottom with the help of an expert to restore the right intestinal balance. It often happens that, accustomed to the much less intense flavor of white pasta, at first it is difficult to consume the wholemeal variant.

add a comment of Wholemeal pasta: advantages, benefits and how to choose it
Comment sent successfully! We will review it in the next few hours.