Whole grain pasta: calories, benefits, reviews
As soon as the talk about the benefits of pasta made from durum wheat subsided, nutritionists from around the world presented a new sensation - it turns out that the real benefits come from whole-grain pasta, not finely chopped hard. Is the difference between that and the other kind of pasta so essential to revise the whole dietary scenarios and draw such bold conclusions?
First grade, second grade - what to choose?
For a start, let's look at whether a wheat variety, hard or soft, affects the flour grade. After all, what is the grade of flour? This is the level of contamination by waste and the amount of dust units (grains). The higher the degree of flour-charged grain shells and other impurities, lowering its quality, and the tangible will be the coarseness of the finished product, the lower the grade will fall. The fine, snow-white airiness of the highest-grade flour, from which pastries and pastries are traditionally prepared, differs significantly from the grayish substance of the lowest level.
Wheat variety is responsible for the strength and density of the heat-treated product. For pasta, the most preferred solid varieties. This compares favorably to the taste of ready-made pasta, since they almost do not stick together after cooking and do not turn into porridge when reheated.
Nutritional Value of Wholemeal Pasta
Flour for the production of whole-grain pasta is obtained by grinding, and not grinding the grain, without first cleaning the seeds from the valuable shell. This allows you to save in the bulk product five times more vitamins of group B than with fine grinding. However, this comparison wins only with flour of the highest grade and does not stand up to scrutiny, if we talk about the daily human need for vitamins in this group.
Approximately the same can be said about other valuable elements contained in wholegrain wheat pasta:
- The amount of vitamin E - 0.3 mg (in the pasta from the flour in / s - 0.06 mg), with a daily rate of 10 mg;
- Iron - 0.3 mg (in pasta made from flour / s - 0.06 mg), which is 5% at the daily rate;
- Magnesium - 30 mg (in pasta made from flour / s - 18 mg), with a daily rate of 1%.
It is easy to calculate that although the difference in the content of nutrients between whole-grain pasta and the usual still exists, it is not so great as to definitely consider some of them harmful and others beneficial. This is clearly seen from the nutritional value of both products:
- Proteins: 5.8 for wholegrain pasta and 5.3 for common flour;
- Dietary fiber: 2.8 vs. 1.8.
- On caloric content wholegrain macaroni 125 kcal against 150 kcal of ordinary products.
Many are frightened by the caloric content of the products indicated on the package, most often this figure ranges from 230 to 300 kcal. What does this mean and why are other indicators presented above? The fact is that whole-grain boiled macaroni, whose caloric content, however, like the most ordinary ones, is indicated with regard to the dry product, loses exactly half of the calories during cooking, and as a result we get exactly the key value not higher than 150 kcal.
Is it possible to lose weight on wholegrain pasta?
Despite growing like a yeast of new dietary systems, among which there are those that promise weight loss on pasta, there is not a single confirmed scientific fact that would allow to relate pasta to a diet product.For tastes, whole-grain pasta reviews collect equally ambiguous - someone completely refuses the usual tubes in favor of “useful” ones, while others, even as part of the need, cannot bring themselves to swallow a gruff product.
Fat burning pasta just does not contribute, but with a reasonable use of the product, you can achieve some success in losing weight. However, this can happen only under a few mandatory conditions - with a small portion of pasta eaten, and sufficient activity in the afternoon. The cellulose contained in large quantities of whole-grain pasta suppresses hunger for a long time, giving the impression of satiety and at the same time almost not assimilated by the body. In the process of digestion, fiber acts as an absorbent, removing delayed slags and toxins, which also responds well to basic dietary principles.
How to do no harm to yourself, eating pasta
There are several simple rules, following which one can extract the maximum usefulness even from such ambiguous products as whole-grain pasta. The benefit of the product is brought under the conditions:
- Reduce the cooking time by 2-4 minutes relative to the time indicated on the package.
- Eating pasta only for breakfast or lunch.
- Failure to use fatty gravy and sauces.
It is possible to damage your body by eating whole grain pasta only in two ways - by immoderately incorporating them into the diet and using fatty sauces and seasoning saturated with flavors as a supplement to food.
Thick-walled macaroni has a higher glycemic index, so if you need to regulate sugar, choose thin spaghetti.
Misconceptions about pasta
Let's look at a few erroneous opinions about whole-grain pasta:
- Insulin complex, contrary to popular belief, all pasta is almost the same and equal to 40, so for diabetic patients the type of products has no decisive dietary value.
- The difference in caloric content of the compared products is also insignificant - only about 25 calories, which are easy to exclude, if you do not put butter in ordinary pasta.
- Reducing the risk of cancer when eating whole grain products is a controversial phenomenon. Since there is no official confirmation of this fact.
Are there any benefits from wholegrain pasta?
The use of wholegrain pasta benefits, of course, there is significant, but only if you do not expect from this common food product a cure for all diseases. At least, it is important that the composition of the products has almost no contraindications, which means it definitely does not harm either allergies, asthmatics, or diabetics.
The reasonable presence of whole grain pasta in the diet is really capable of:
- Maintain optimal blood glucose levels.
- Help reduce obesity.
- Regulate blood pressure.
- Prevent the accumulation of cholesterol plaques.
However, in all of these optimistic conclusions there is one significant “but” - for noticeable results and an adequate assessment of the effects on the body of whole-grain pasta, you must completely eliminate from the diet all types of products made from high-grade flour.
Pasta from stroke?
And here is another interesting fact about pasta, which, of course, will still be challenged by research, however, deserves attention. According to the results of testing in one of the institutions of America, it turned out that a portion of properly cooked pasta, in combination with low-fat tomato sauce and lettuce, helps reduce the risk of heart and vascular diseases.
The obtained data fully confirmed the previous results of the studies, which have already come to the conclusion that only 7 grams of fiber consumed per day improves the condition of the vessels by 7%. However, as always, the advantage of such an interesting diet turns out to be insignificant against the background of a wrong lifestyle, which is separately emphasized by scientists. Only the rejection of bad habits, weight control and an active lifestyle are a worthy basis for such food experiments.
What are whole grain pasta?
Whole grain pasta is no different from the usual in terms of the range. In addition to a diverse figure solution, you can find pasta with additives from vegetable juices, spinach, asparagus, algae, and even cuttlefish ink in individual outlets — usually specializing in healthy food.