Pasta, whole grain, 51% whole wheat, remaining unenriched semolina
Category: Cereal Grains & Pasta State: Dry
Nutrition Highlights
Serving Size
Calories
329
Nutrient
% Daily Value*
*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 | 266 (80.8%) |
| Protein | 49 (14.9%) |
| Fat | 22 (6.7%) |
| Total | 329 (100%) |
Serving: 1 cup spaghetti [91g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Carbohydrate | 67 (73.1%) |
| Protein | 12 (13.5%) |
| Water | 8.1 (8.9%) |
| Fat | 2.4 (2.7%) |
| Ash | 1.7 (1.9%) |
| Total | 91 (100%) |
Serving: 1 cup spaghetti [91g]
Benefits
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Provides fiber and complex carbohydrates that help promote fullness and regulate blood sugar levels
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Contains B vitamins like niacin, thiamine, and riboflavin which are important for energy production and cell function
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The whole grain content provides antioxidants that may help reduce inflammation and protect cells from damage
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Semolina makes the pasta texture hearty and satisfying while still being relatively low in calories
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The 51% whole wheat provides some protein, iron, magnesium and phosphorus to support overall health and development
Risks
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High in carbohydrates which can lead to blood sugar spikes and weight gain if consumed in large portions
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Contains gluten which can cause digestive issues for people with celiac disease or gluten sensitivity
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Lacks fiber and nutrients found in whole grain pastas
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Semolina flour provides less nutrition than whole wheat flour
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High glycemic index food can increase risk of heart disease and diabetes if overconsumed
Additional Information
Pasta, specifically whole grain pasta made from 51% whole wheat and the remaining unenriched semolina, offers a range of nutritional benefits and risks. Let's delve into these aspects to understand how this food product can contribute to a healthy diet.
Nutritional Benefits:
1. High in Fiber: Whole grain pasta contains more fiber compared to refined pasta. Fiber is crucial for digestive health, aids in maintaining a healthy weight, and helps regulate blood sugar levels. It also promotes satiety, making you feel fuller for longer periods, which can aid in weight management.
2. Complex Carbohydrates: Pasta is primarily a source of carbohydrates, providing a steady release of energy. Whole grain pasta, being less processed, retains more nutrients and fiber, making it a healthier choice than refined pasta. The complex carbohydrates present in whole grain pasta are digested slowly, preventing blood sugar spikes and providing sustained energy.
3. Nutrient-Rich: Whole grain pasta is a good source of essential nutrients such as B-vitamins (thiamine, riboflavin, niacin), iron, and magnesium. These nutrients play crucial roles in energy production, red blood cell formation, and maintaining healthy nerve function.
4. Antioxidants: Whole grain pasta contains antioxidants like phenolic compounds and flavonoids. These compounds help protect the body against oxidative stress and inflammation, reducing the risk of chronic diseases such as heart disease, certain cancers, and neurodegenerative disorders.
5. Weight Management: Due to its high fiber content, whole grain pasta promotes satiety, which can aid in weight management. It helps control portion sizes and reduces the likelihood of overeating, making it a valuable addition to a balanced diet.
Nutritional Risks:
1. Gluten Sensitivity: Whole grain pasta, like other wheat-based products, contains gluten. Individuals with celiac disease or non-celiac gluten sensitivity should avoid this type of pasta. However, for those without gluten-related issues, whole grain pasta can be a healthy choice.
2. Caloric Density: While whole grain pasta offers several nutritional benefits, it is important to be mindful of portion sizes. Pasta, even whole grain, can be calorie-dense, so it's essential to control portion sizes to avoid excessive calorie intake.
3. Carbohydrate Content: While whole grain pasta provides complex carbohydrates, individuals with specific dietary restrictions, such as those following a low-carbohydrate or ketogenic diet, may need to limit their intake. However, for most people, whole grain pasta can be a healthy part of a balanced diet.
In conclusion, whole grain pasta made from 51% whole wheat and the remaining unenriched semolina offers numerous nutritional benefits. It is high in fiber, complex carbohydrates, and essential nutrients. Additionally, it contains antioxidants that contribute to overall health. However, individuals with gluten sensitivity should avoid this product. Additionally, portion control and mindful consumption are important to avoid excessive calorie intake. Incorporating this whole grain pasta into a well-balanced diet can contribute to overall health and well-being.