Difference Between Wheat Pasta & Regular

The whole grain revolution has taken over grocery store shelves and shopping for pasta just got a lot more complicated. Where once you had the simple choice between spaghetti or penne, now there are options such as white, whole grain, gluten-free or whole wheat. The options can be overwhelming, especially without some knowledge of the difference between whole wheat and regular pasta.

Pasta Basics

• Reading the ingredients and nutrional informations will help to determine the type of wheat used to make the pasta.

  Pasta is made from grain flour mixed with water, and most pastas are made from wheat. On occasion other grains are used. For example, rice or corn can be used to make gluten-free pasta.

  While most pasta is made with wheat, not all pastas are alike. Each type of wheat has a different taste, texture and nutritional quality. The type of wheat used determines the nutritional value and how the pasta is labelled and sold.

"Regular" Pasta

• Refined pasta is praised for its smooth texture and familiar taste.

  "Regular" or refined pasta is made with enriched or white flour that is dried, boxed and sold in grocery stores.

  Most regular boxed pastas are made with semolina, farina or both. These are enriched flours that are rid of germ and bran during processing. Regular pastas have gotten a bad reputation in the last decade due to their high carbohydrate count, lack of whole grains and limited nutritional value.

Whole Wheat Pasta

• Whole wheat pasta is darker in color and less tender in texture.

  Whole wheat pastas are made with whole grain flours. Whole grain flours supply dry pastas with more nutritional value than enriched pastas because the bran, germ and endosperm, or inner-most part of the kernel, are left intact.

  Whole wheat and whole grain pastas have been in high demand since studies have linked whole grain diets with weight loss and reduced risk of diseases. According to Penn State researchers at University Park and the College of Medicine, diets high in whole grains led to a decreased risk of chronic diseases.

Wheat vs. Regular

• Try a 50/50 blend if you miss the texture of regular pasta.

  The pasta you choose comes down to personal preference, but whole wheat pasta is the smarter choice.

  The U.S. government recommends three one-ounce servings of whole grains per day. According to a study published in the Journal of Nutrition, September 2010, scientists at the National Institutes of Health, Louisiana State, and SUNY Buffalo found that whole wheat options help to fight belly fat and produce lower levels of C-reactive proteins which aid in the development of heart disease, stroke and diabetes.

  While the texture of whole wheat pasta might not mimic the smooth, tender texture of enriched pasta, it is beneficial to add to your diet.