Pasta, whole grain, 51% whole wheat, remaining unenriched semolina


 Category: Cereal Grains & Pasta  Method: Cooked

 Nutrition Highlights 


 Serving Size

 Calories

184


 Nutrient
% Daily Value*

  Total Fat 1.7 g
2 %

     Saturated Fat 0.3 g
1 %

     MUFA 0.2 g

     PUFA 0.7 g

  Sodium 7.0 mg
0 %

  Protein 6.8 g
14 %

  Total Carbohydrate 37 g
13 %

     Dietary Fiber 5.3 g   High
19 %

     Total Sugars 1.0 g

  Water 70 g

  Minerals --
     Iron 1.9 mg
11 %

     Magnesium 52 mg   High
12 %

     Phosphorus 128 mg
10 %

     Copper 0.2 mg   High
26 %

     Manganese 1.2 mg   High
52 %

     Calcium 14 mg
1 %

     Potassium 89 mg
2 %

     Zinc 1.3 mg
12 %

     Selenium 40 mcg   High
72 %

  Vitamins --
     Thiamin / B1 0.2 mg
15 %

     Riboflavin / B2 0.1 mg
9 %

     Folate / B9 23 mcg
6 %

     Vitamin E 0.1 mg
1 %

     Niacin / B3 3.4 mg
21 %

     Pantothenic acid / B5 0.3 mg
5 %

     Vitamin B6 0.1 mg
7 %


*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
 Calorie Sources 
  Nutrient Calories kcal (%)
 Carbohydrate 146 (79.3%)
 Protein 27 (14.6%)
 Fat 16 (8.5%)
Total 184 (100%)

 Serving: 1 cup spaghetti not packed [116g]


 Composition 
  Nutrient Weight g (%)
 Water 70 (60.7%)
 Carbohydrate 37 (31.5%)
 Protein 6.8 (5.8%)
 Fat 1.7 (1.5%)
 Ash 0.5 (0.5%)
Total 116 (100%)

 Serving: 1 cup spaghetti not packed [116g]


 Benefits 
  • Provides fiber and complex carbohydrates that help promote fullness and regulate blood sugar levels

  • Contains B vitamins like niacin, thiamine, and riboflavin that support energy production and metabolism

  • The whole wheat provides antioxidants, minerals like magnesium, selenium, and phosphorus that support bone and heart health

  • Semolina is a good source of protein which helps build and repair tissues in the body

  • Cooked pasta is easy to digest and makes a filling meal when paired with vegetables, beans or lean protein

 Risks 
  • High in carbohydrates which can lead to blood sugar spikes and weight gain if overconsumed

  • Contains gluten which can cause digestive issues for those with celiac disease or gluten sensitivity

  • Lacking in protein, vitamins, minerals and fiber compared to whole grains

  • Semolina flour portion provides fewer nutrients than whole wheat

  • Can be high in sodium depending on any added salt during processing or cooking


 Additional Information 

Pasta, specifically whole grain pasta made with 51% whole wheat and the remaining portion being unenriched semolina, offers several nutritional benefits. This type of pasta is a popular choice for individuals seeking a healthier alternative to regular refined pasta. Let's delve into the nutritional advantages and potential risks associated with this specific food product.

Whole grain pasta, such as the one mentioned, is primarily made from whole wheat flour, which means it retains the bran, germ, and endosperm of the wheat kernel. This composition contributes to its higher fiber content compared to refined pasta. Fiber is essential for maintaining a healthy digestive system, promoting regular bowel movements, and preventing constipation. Additionally, a high-fiber diet has been linked to a reduced risk of developing chronic diseases like heart disease, type 2 diabetes, and certain types of cancer.

The whole wheat component of this pasta provides important vitamins and minerals. It is a good source of B vitamins, including thiamin, riboflavin, niacin, and folate. These vitamins are involved in energy production, nervous system function, and red blood cell formation. Whole wheat pasta also contains minerals such as magnesium, iron, and selenium, which play crucial roles in various bodily functions, including bone health, oxygen transport, and antioxidant defense.

Furthermore, whole grain pasta has a lower glycemic index compared to refined pasta. The glycemic index measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a lower glycemic index are digested and absorbed more slowly, leading to a more gradual increase in blood sugar levels. This is particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels, as it helps prevent spikes and crashes in glucose levels.

Despite its nutritional benefits, there are a few considerations to keep in mind when consuming this type of pasta. Firstly, although it contains more fiber than refined pasta, the overall fiber content may still be lower than other whole grain foods like brown rice or quinoa. Therefore, it is important to incorporate a variety of whole grains into your diet to ensure an adequate intake of fiber and other nutrients.

Secondly, while whole grain pasta can be a part of a healthy diet, portion control is crucial. It is easy to consume large amounts of pasta, which can lead to excessive calorie intake. To maintain a balanced diet, it is recommended to pair pasta with vegetables, lean proteins, and healthy fats to create a well-rounded meal.

Lastly, individuals with gluten intolerance or celiac disease should be cautious when consuming whole grain pasta, as it contains gluten. For those with gluten sensitivities, there are gluten-free alternatives available that can provide similar nutritional benefits.

In conclusion, pasta made with 51% whole wheat and the remaining unenriched semolina offers several nutritional benefits. Its high fiber content, vitamins, minerals, and lower glycemic index make it a healthier choice compared to refined pasta. However, it is important to consume it in moderation, pair it with other nutrient-dense foods, and consider individual dietary needs or restrictions.