Healthy Food Swaps: Whole-Grain Pasta Versus Regular Pasta

3rd August 2017
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I am on a journey of healthy eating. Each month I will be sharing with you foods I will be swapping from my current diet.

which pasta is healthier

Paste is a must in our family weekly menu.

Pasta is easy to make and it’s an inexpensive carbohydrate to fill up an empty stomach.

Regular paste is mainly the one we use in our meals.

After my excellent result of swapping white bread for brown bread, I decided to try out swapping regular pasta with whole grain pasta.

Here is the comparison…

Whole-Grain Pasta              Verse                Regular Pasta

During Processing

During processing whole grain pasta’s  nutritious part which is the grain’s bran layer and oil-rich germ is left intact making whole grain pasta more nutritious.

During Processing

During the processing of regular pasta the nutritious part which is the grain’s bran layer and oil-rich germ is removed.

Fiber Content

Whole grain pasta has more than three times fiber than regular pasta.

1 Cup serving of cooked pasta has around 23% of your daily recommended fiber intact.

Fiber helps to promote good gut bacteria.

Fiber Content

Regular pasts has less fiber than whole grain pasta.

Protein

Whole grain pasta more protein than regular pasta.

I cup serving of whole grain pasta has about 16% protein as compared to 9% in regular pasta.

Protein

Regular pasta has less protein as compared to whole grain pasta.

Nutrition

Whole grain pasta is a good source of vitamins and minerals it contains:
*Vitamin B,
*Zinc,
*Potassium
*Magnesium
*Iron
*Thiamine
*Selenium
*Manganese

Nutrition

Regular pasta has less vitamins and minerals as compared to whole grain  pasta.

Which makes it less healthy.

Calories Content

Whole wheat pasta has less calories than regular pasta.

It has 24% less calories and is great for weigh loss.

Calories Content

Regular pasta is packed with calories it contains a quarter more calories than whole grain pasta.

What I Thought About Whole Wheat Pasta.

After trying out whole grain pasta with my favorite homemade pasta sauce recipe on different meals I can say I really enjoyed it.

Whole grain pasta definitely tastes different to regular pasta.

It has a chewy taste and a nutty flavor to it just like brown rice.

It is more satisfying and filling than regular pasta.

Overall whole grain pasta is healthier than regular pasta and has more health benefits.

6 Healthy Benefits Of Eating Whole Grain Pasta

1. Whole Grain Pasta Helps To Reduce Weight

Whole grain pasta is bulk and has more fiber it can quickly fill you up, and you tend to eat less of it as compared to regular pasta.

It has fewer calories which helps when trying to lose weight.

2. Whole Grain Pasta Reduce Heart Disease

According to America Heart Association, whole grain pasta may help improve and maintain good cholesterol levels. This will result in lower risk of heart disease.

3.Whole Grain Pasta Reduces Risk Of Getting Type 2 Diabetes.

Whole grain pasta helps to promote healthy blood sugar control.

It helps to reduce blood sugar spike after meals.

4. Whole Grain Pasta Helps The Digestive System.

Whole grain pasta has a lot of fiber which helps the stomach to move waste out of the body.

5.Whole Grain Pasta Helps To Keep Your Bones Strong.

Whole grain pasta has good amounts of the mineral magnesium which is important for the heart, bones and blood sugar regulation.

6. Whole Grain Pasta Helps The Production Of Sex Hormones

One serving of whole grain pasta has 97%  daily recommended intake of the mineral manganese.

Manganese helps the production of sex hormones, blood clotting and it helps to build strong connective tissues for the body.

3 Tips To Look For When Buying Whole Grain Pasta

1. Search the word “whole” when buying whole grain pasta, avoid buying pasta with words such as refined and enriched.

2. Read the label on the ingredient list should not contain many items you should be able to read the works written on the list without struggling to pronounce them.

3. When buying fresh whole grain pasta beware of salt and fat content in the pasta.

Over to you

Which pasta do you like brown pasta or regular pasta?

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