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Whole Wheat Pasta Nutrition Facts and Health Benefits

By Rob Poulos...

Ever since the Atkins diet reared its ugly head, carbohydrates or carbs like pasta have gotten a bad reputation. I’m here to tell you why that should change.

Whole wheat pasta isn’t just a great fat burning food; it is an awesome way to get your carb craving while satisfying your appetite without feeling stuffed. Read on to find out what health benefits you can get from a bowl of whole wheat pasta.

Whole Wheat Pasta Nutrition

When you switch to whole wheat pasta you get 174 calories per cup, which is about 2 or 3 servings. In addition to its low calorie status, whole wheat pasta like spaghetti and elbow macaroni is low in fat and has no cholesterol or sodium. This is good news for your fat burning efforts.

Whole wheat pasta nutrition facts really get interesting when you look at energy like carbohydrates, 1 cup has 37 grams. What makes whole wheat pasta a fat burning food is the fiber; with 25% of your daily value your body will be working hard to burn it all off. Throw in 7 grams of protein and one bowl will give you many of your basic nutrients.

Whole wheat pasta has plenty of nutrition, but very few stand out vitamins. With healthy amounts of vitamins E, B6 and K there are plenty of health benefits of whole wheat pasta. Eating whole wheat pasta will also give you niacin and folate, two essential vitamins for healthy body functions.

When it comes to minerals however, whole wheat pasta is packed with them. Magnesium, iron, calcium, potassium and zinc are all found in whole wheat pasta is significant quantities. But the two standout minerals are selenium and manganese with 52 and 97% of your recommended daily value.

Health Benefits of Whole Wheat Pasta

When it comes to the fat burning health benefits of whole wheat pasta there are the big two:

  1. Whole wheat pasta is satisfying so you eat less food, and
  2. Your body burns additional fat simply trying to process the fiber found in whole wheat pasta.

Although whole wheat pasta nutrition facts don’t show a high fat content, there’s enough of the right fats—omegas-3 and 6—to reduce your risk of heart disease.

Adding more whole wheat pasta, particularly in place of refined wheat pasta will provide you with many health benefits including protecting against many metabolic syndromes like diabetes & type 2 diabetes, high (LDL) cholesterol and hypertension. Other health benefits of whole wheat pasta is that it can decrease chronic inflammation that can lead to arthritis, osteoporosis, Alzheimer’s, heart disease and type 2 diabetes.

Whole grains found in whole wheat pasta have been found to protect you against cancer and childhood asthma, so as you can see there are plenty of health benefits of whole wheat pasta.

One of my other tricks to eating whole wheat pasta is to make sure you balance it with a good supply of fresh veggies and lean protein in your pasta dishes… my favorites are broccoli and peas, along with ground turkey or grilled chicken.

Whole Wheat Pasta Ideas

Substitute whole wheat pasta when a carb craving strikes; many grocery stores now carry a wide variety of whole wheat pasta styles including spaghetti, elbow macaroni and rotini.

  • Toss whole wheat rotini with black olives, garlic, roasted red pepper, parmesan cheese and bread crumbs for a tasty pasta salad.
  • Chop garlic and onion and sauté. Add to tomato sauce, then toss with your favorite whole wheat pasta.
  • Use whole wheat spaghetti instead of white rice to stir fry. Season with ginger, garlic soy sauce for an authentically Asian noodle!
  • Toss cooked whole wheat rotini with yellow squash, zucchini, cherry tomatoes and garlic. Squeeze the juice of one lemon over pasta and enjoy.

Now that you know how to get the health benefits of whole wheat pasta, it’s time to add a few of these dishes to your monthly rotation.

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1 Comment Add yours

  1. Sandy

    Your article mentions that whole wheat pasta protects against HDL cholestrol. HDL is the “good” cholestrol. You probably meant that it protects against LDL, which is the “bad” cholestrol.

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