Picking Pastas

The marketplace has seen an increase in pasta products made from seemingly more nutritious ingredients, such as whole wheat, legumes, or brown rice. But are these products really better (or even good) for health?

Pasta Basics: Traditionally, pasta is made from milled durum wheat. Processing of the wheat to make refined flour removes the bran and germ, leaving only the starchy endosperm. This process strips away most of the fiber as well as vitamins like niacin. In the U.S., the major vitamins found in whole wheat (niacin, riboflavin, and thiamine) as well as folate and the mineral iron must be added to all refined white flours.

When wheat-based flour is kneaded with water, a gluten protein matrix forms around the starch particles and the dough becomes strong and stretchy. “This matrix may lead to slower digestion of the starch particles and slower release of glucose, and it may help you to feel fuller,” says Nicola M. McKeown, PhD, associate professor at the Friedman School of Nutrition Science and Policy.

Whole Wheat Benefits: The flour used to make whole wheat pasta retains most of the bran and germ. The result is a more textured and hearty pasta that delivers more than twice the fiber and iron of enriched refined pasta (see chart on page 7). “The substantial amount of dietary fiber in whole wheat pasta is, I would argue, the biggest benefit of choosing whole wheat over refined when possible,” says McKeown. “Dietary fiber can help in maintaining a healthy weight, lowering risk of diabetes and heart disease, and promoting gut health.” Fiber may be one of the reasons a feeding study found that whole grain pasta increased feelings of fullness and diminished hunger after meals compared to refined grain pasta, although this did not impact calorie intake at subsequent meals.

A number of manufacturers add fiber to refined-grain pastas. It is still unclear if added fibers have the same health benefits as the natural fiber in whole grains. If a box of pasta touts the products’ fiber content, look for whole grains listed near the top of the ingredient list to be sure you’re getting the most nutritional bang for your buck. If the taste or texture of whole wheat pasta does not appeal to you, try brands that mix whole wheat with refined flour.

Alternatives to Wheat: Non-wheat pastas are available in most markets. Many of these products are made from a mix of flours, including corn, white rice, and other grains or legumes (lentils and beans). Pastas made from lentil flour or specialty products like black soybean pastas may be considerably higher in protein than white or whole wheat pastas, and some non-wheat products (like those made from chickpeas and other beans) may be naturally higher in fiber. Others, like those made from corn and rice flours, are unlikely to be appreciably more nutrient-rich than pastas made with refined white flour—and could be less so if they are not enriched. Most non-wheat products lack the gluten-protein matrix found in wheat-based products, so (while this may makesthem acceptable choices for people who must follow a gluten-free diet) their impact on blood sugar and satiety are not known and may not be equivalent to wheat pastas. So-called “vegetable” pastas are typically refined-wheat products colored with dried vegetables or vegetables solids like spinach or tomato. They may or may not offer a slight nutrient boost over traditional pastas. Alternative pasta products may be more costly than refined-grain pastas, so consumers must decide if any relatively minor nutritional differences are worth the price.

Serving Counts: One serving of pasta is two ounces (about a half-cup) dry, or about one cup cooked, depending on the shape. If pasta is the main dish, most people will typically serve themselves double or even triple this amount. Tomato sauce is a heathy option, but pasta is often served with meat sauces, butter, or creamy alfredo, which all add saturated-fat, may be high in sodium, and can double or triple the calories. Try topping pasta with lightly steamed vegetables and healthy proteins (like shrimp, sliced chicken, or beans) and tossing with a simple (preferably low-sodium) red sauce or olive oil and lemon juice to make that one-cup serving of pasta into a satisfying, complete meal. To round out the meal, serve pasta along with a crunchy, colorful salad.

The Bottom Line: Whole wheat pasta—with its natural fiber, vitamins, and minerals—is a good pasta choice. While the health effects of non-wheat pastas are largely unstudied, these options can add interesting tastes and textures to dishes, and some are naturally higher in fiber or protein than wheat products. Whatever you choose, keep servings reasonable (about one cup cooked for a main course) and eat pastas with healthy proteins, plenty of veggies, and sauces that don’t pile on the sodium or saturated fat.