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Let’s look at the fine print, you’re thinking. Right, we’re not talking potatoes, sugar or chocolates here. We’re talking wholegrain pasta.
Regular pasta, since a century or so, has been made from refined flour. Both refined and wholewheat flour, you may know, are made from wheat. It is the processing which makes them different. Refined flour is made from the starchy inner part, high in calories. A study quoted by waltonfeed.com says the calorie content of flour goes up by 10% once it is refined.
You might cook pasta just once or twice a week. Even then, it’s better to choose wholewheat.
Why?strong First, the minute we refine things they lose most of their nutrients. An average of 66% of the B vitamins and 70% of all the minerals are removed says waltonfeed.com
Almost 90% of the fibre is gone from regular pasta. Fibre reduces the risk of various cancers, cardiac diseases and diabetes. Wholegrain also contains nutrients like Vitamins B and E, folate, magnesium, potassium and dietary anti-oxidants.
And then, there is another good reason to choose wholewheat pasta. (I don’t look like I’m letting go, am I?) The sauce, accompanying meat, veggies, cheese, wine add many extra calories. Balance this out with wholewheat pastas.
And last but not the least (everyone’s interested in this) with wholewheat you are less likely to put on weight. Wholegrains give you a fuller feeling. You eat less and snack less between meals. The fibre in it also improves your metabolism, digestion and absorption of nutrients. The pasta tastes richer too.
The pasta actually takes longer than 8-10 minutes to cook. The time mentioned on the pack starts after the water has reached boiling point. The pasta is ready when you see a few bubbles rising. It should be cooked al dente (firm to the bite). Take it off the flame and drain in a colander. Rinse with cold water for salads. Sprinkle olive oil to avoid lumpiness. Use plain olive oil for sprinkling and the extra virgin variety for sautéing. If pasta gets overcooked make a baked dish with it (instead of with sauce or vegetables/meat).
Now for all the wholewheat pasta options waiting to be seized: Some are Indian, others Italian. Two US brands—Barilla and San Remo —are highly recommended by New York chef and Prevention columnist Marge Perry.
Generally, you need to pay about twice as much for wholewheat pasta as well as for organic versions. Frankly, it is worth it. Doesn’t one pay upwards of Rs 100 to 150 for a dish of pasta in a restaurant? That too the calorific, un-nutritious variety? Drop refined and give wholewheat a wholehearted try!
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