Wholemeal vs white pasta
As explained above, the main difference between the two types of pasta lies in the manufacturing process.
The calories are more or less the same (353 calories for white pasta compared to 324 for wholemeal pasta), but wholemeal pasta is considered healthier than white pasta due to its lower fat content and high fibre and complex carbohydrate content.
Wholemeal pasta also has a higher proportion of vegetable proteins, which are very important for the body’s functions.
To summarise, the advantages of wholemeal pasta over white pasta are:
* it is a complete food because it contains all the parts of the grain
* it contains vitamins and minerals
* it is rich in fibre (which helps intestinal transit)
* it has a higher protein content
* it tends to satiate more
* it is less caloric
* It has a lower glycemic index.
* It reduces the absorption of fats and cholesterol.
How wholemeal pasta tastes
Because of its organoleptic properties, whole-wheat pasta has a very different flavour from white pasta. Strong, intense and persistent, it ‘tastes like wheat and forest’. At first, it may be difficult for some people to get used to this new taste.
Does wholemeal pasta make you lose weight?
Strictly speaking, no. We have seen that its caloric intake is very similar to that of white pasta. However, it remains a very useful food for those trying to keep their weight under control because:
* the fibre gives a greater sense of satiety and therefore allows you to reduce portions
* The presence of fibres slows down the assimilation of carbohydrates, thus reducing the accumulation of fats.
Whole-wheat pasta contains all the components of the wheat grain, making it a nutrient-rich food that is perfect for a healthy, balanced diet.
But what are all its advantages? Let’s look at them in detail.
* It has a slightly higher protein content than traditional pasta (+12%).
* It has slightly fewer calories than traditional pasta (this should not be taken as an excuse to consume more!).
* It has a high content of water-soluble vitamins (especially group B and E) and minerals (potassium and magnesium in particular).
* It is rich in dietary fibre (up to 5 times more than traditional pasta), which promotes intestinal regularity.
* It contains complex carbohydrates
* It has a good content of proteins and amino acids, which are essential for the growth and repair of the body’s tissues and structures.
* It gives a greater sense of satiety.
* It slows down the absorption of carbohydrates, thus helping to prevent the accumulation of fat, constipation, cholesterol and nervous hunger.
* It has a low glycemic index, which means it stays full for a long time and can even be eaten by diabetics.
* It is rich in antioxidants and enzymes, which have a very positive effect on the intestine and are very useful in preventing cardiovascular disease.
The reasons why it is better to eat wholemeal pasta rather than white pasta can be summarised as follows:
Whole-wheat pasta is healthy and rich in nutritional properties, but it is not suitable for everyone. In particular, it should be avoided by people with delicate intestines who suffer, for example, from irritable bowel syndrome, in which case it may be useful to try the semi-wholemeal variants.
In general, it is best not to overdo it, as excessive consumption of insoluble fibre can lead to intestinal fermentation.
Tasty and nutritious, rough but delicate, dark and slightly speckled, or white and green, pasta always has its own distinctive flavour, opening the doors of taste to new combinations.
Here are some ideas for bringing a good, balanced but tasty pasta dish to the table:
● orecchiette wholemeal pasta with prawns and courgettes, the ideal recipe for a fresh and refined summer meal
● Tagliatelle bianche e verdi or orecchiette wholemeal pasta with pepper cream: a first course with strong flavours that plays with textures
● orecchiette wholemeal pasta with pumpkin and lettuce pesto, a dish with autumnal colours, nutritious but light
● white and green tagliatelle with cheese, a great classic for winter Sundays.
● and how can we forget the characteristic Apulian dish: orecchiette with turnip tops, perfect for any occasion.
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