Is Whole Wheat Pasta Healthy?

Is Whole Wheat Pasta Healthy?

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Pasta is by far the quickest meal to make. All you need to do is bring a pot of water to a boil, cook for a few minutes, drain the water, toss in some sauce, and your pasta is ready in under 20 minutes. But there’s one bad thing about it: most regular pasta is made from semolina flour which is packed with carbs. And it’s no secret that high-carb diets have been linked to heart diseases, type 2 diabetes, and strokes. But, there are a lot of healthy alternatives such as whole wheat pasta which you can try out without having to give up your pasta obsession. 

So, what’s the deal with whole wheat pasta? Is it really a better choice than regular white pasta, and can you include it in your daily diet? Let’s dive in and find out!

What Is Whole Wheat Pasta and How Is It Different From Regular Pasta?


All pasta is made from durum wheat. The process starts by grinding the wheat grains into flour. This flour is then mixed with water and kneaded to form a dough. Next, the dough is shaped into various pasta forms using special molds or dies. These shapes are then dried to make the pasta we find in stores.

Regular pasta is made using a specific part of the wheat grain. During milling, the outer layers (bran and germ) are removed, leaving only the inner part, called the endosperm. This process makes the flour smoother and lighter in color, but it also reduces the pasta’s nutritional value. This type of flour is also known as semolina, hence the term semolina pasta or refined grains pasta.

Whole-wheat pasta, on the other hand, is made using the entire grain kernel, including the bran, germ, and endosperm. This makes the flour a healthier choice since it retains all the nutrients and fiber from the grain.

Is Whole Wheat Pasta Healthy?

Yes, it’s a healthier option, especially when compared to regular or refined pasta. This is because it’s made from flour that uses the entire wheat kernel which means you get more nutrients and more fiber. This dietary fiber helps with digestion and can keep you feeling full longer, which is great if you’re watching your weight.

Whole wheat pasta also has a lower glycemic index. This means it won’t spike your blood sugar levels as much as regular pasta. This is particularly important for those keeping an eye on their blood sugar, like people with diabetes. It is also packed with vitamins, minerals, and antioxidants which can help with everything from your energy levels to your heart health.

Is Whole Wheat Pasta and Whole Grain Pasta the Same?

MisterChef Pasta Maker

No, it’s not. Whole wheat pasta is specifically made from whole wheat flour, which comes from the entire wheat grain. This means it includes all parts of the grain – the bran, germ, and endosperm. This is what gives it its high fiber content and extra nutrients. On the other hand, ‘whole grain pasta’ can refer to any pasta made from whole-grain flour. This could include grains other than wheat, like spelt, barley, or brown rice.

Can You Eat Whole Wheat Pasta Every Day?

No, you cannot.

Whole wheat pasta can be a healthy addition to your daily diet when eaten in moderation. But remember, balance is key in any diet. Whole wheat pasta still contains carbohydrates, even though these are healthier carbs. So, it’s important to keep an eye on portion sizes and how often you eat it. A good tip is to pair your cooked pasta with plenty of vegetables, lean protein, and healthy fats. This way, you’re not just getting the health benefits of whole grains but also the nutrients from other food groups.

Can You Make Whole Wheat Pasta at Home?

Yes, you can make whole wheat pasta at home. Here’s a simple recipe to get you started:

What You’ll Need:

  • 1 ¼ whole wheat flour
  • 3 large eggs
  • Water
  • 1/2 teaspoon sea salt

Steps to Make Your Pasta:

  • Start by mixing your whole wheat flour and salt. Make a well in the center and add the eggs and a bit of water.
  • Now, start kneading. Keep kneading until the dough is smooth and firm. If it’s too sticky, add some flour. If it’s too dry, add some water.
  • Wrap your dough in plastic wrap and let it rest for about 30 minutes.
  • Next, it’s time to flatten your dough. You can use a pasta machine or a rolling pin to roll your dough out. Roll it until it’s thin, but not too thin.
  • Now’s the fun part! Cut your pasta into your favorite shapes such as fettuccine, spaghetti, or lasagna sheets.
  • Finally, it’s time to cook your pasta. Bring a pot of salted water to a boil, gently add your pasta, and cook it for a few minutes. Fresh pasta cooks faster than store-bought, so keep an eye on it.


Whole wheat pasta is a healthier alternative to regular pasta, due to its higher fiber content and richer nutrient profile. It’s especially good for digestive health, regulating blood sugar, and weight management, and is perfect for anyone looking to maintain a healthy diet.

And if you want to make delicious whole wheat pasta at home, check out MisterChef’s Manual Pasta Maker. It’s the perfect tool to help you create mouthwatering pasta dishes with ease! Shop with us today.


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