When we talk about whole wheat pasta, it is the one that is not made with refined flour but with the whole grain kernel. This makes it better than white pasta for various reasons. Whole wheat pasta retains all the nutrients and the fiber which gets separated during the refining process of white pasta. It is high in fiber, antioxidants, nutrients, vitamins, and healthy fats. making it a healthy and tasty choice for pasta lovers. There are multiple varieties available in the market where other than wheat, many other grains like quinoa, rice, and barley are also added. These types of pasta are also known as whole grain pasta and have all the benefits of a good high-fiber diet with maximum nutritional benefits.

Benefits of whole wheat pasta

  • Better nutrition

Whole wheat pasta is a healthier option compared to traditional wheat pasta or white pasta. With 7 grams of protein and 5 grams of fiber per serving, it can add to your nutritional value. It is a nutritious and easy-to-cook food product to add to your regular diet. Since multiple varieties of fiber are used in whole grain pasta, it is a good option for the vegan diet. It helps to control blood sugar levels, heart health, and overweight issues. This is also a product with complex carbohydrates and provides 174 calories per serving, an essential nutrient required for good health. In the refining process of white wheat pasta, Vitamin B, Iron, and fiber are deducted, while whole wheat pasta retains all the fiber and nutrients available in the grains.

Some of the Nutrition facts of whole wheat pasta based on 1 cup serving are as below:

  • Helps with diabetic conditions

When diabetic patients find many food items to go out of their diet list, this is one of the tasty and friendly options to add to their list. The high fiber and protein content in whole wheat pasta help reduce or balance blood sugar levels and provide a good source of healthy fats or protein. The complex carbs in whole wheat take time to digest and helps control blood sugar and insulin levels.

  • Helps reduce Inflammation

Consumption of high fiber helps reduce weight which also helps reduce inflammation in the human body eventually to some extent. People suffering from inflammation, are advised to add other anti-inflammatory ingredients like extra virgin olive oil, avocado, etc. Some whole grains like millet, flaxseeds, quinoa, amaranth, and barley are anti-inflammatory. Whole wheat food products should be consumed in a moderate amount for the presence of gluten in them, but it is an important part of a healthy diet for its various nutritional benefits.

  • Helps with weight loss

There are a lot of factors that depend on your weight loss process where whole grains play an important role. The high fiber slows down the digestion process, prevents body fat to accumulate, and helps prevent weight gain. Again, it is also low in calories.

  • Improves digestion and helps fight chronic diseases

The amount of dietary fiber and carbohydrates present in whole wheat aids digestion. Carbs also act as a source of energy or fuel for the human body. Apart from improving the digestive system, fiber also helps fight chronic disease.

When do you need to avoid whole wheat pasta?

Whether whole wheat pasta or traditional wheat pasta, it contains gluten. People who are allergic to gluten should avoid whole wheat pasta. It is also advisable to consume moderate quantities and combine them with other nutritious ingredients like green vegetables, olives, meat, and more.


Whole wheat or whole grains are gaining popularity among consumers due to the health benefits every day. It needs some nutritious and simple ingredients like vegetables with a little effort to quickly make a delicious bowl of pasta to enjoy and gain the benefits. Always go through the ingredient list before you choose a pack of whole wheat pasta from the varieties of options available in the market. Building a good meal with healthy ingredients may not be an easy task, but the benefits are priceless for your health and happiness. Incorporate and enjoy your bowl of pasta with the best of ingredients and enjoy.


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