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  3. The Whole-Grain Pasta Primer

The Whole-Grain Pasta Primer

By Sidney Fry, MS, RD February 29, 2016
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Credit: Photo: Jennifer Causey
Find the tips, tricks, and tasting notes you need to make good pasta even better.
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Whole-Wheat Pasta vs. Gluten-Free Pasta

Credit: Photo: Jennifer Causey

Consider this the healthy cook’s guide to pasta. How do whole-wheat varieties differ from those that are gluten-free? Which sauces works best—hearty meat sauces or a good oil and roasted veggies? Knowing the details, ingredients, textures, and numbers of your favorite whole-wheat and gluten-free pastas will change your Italian weeknight dinners for good.

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Whole-Wheat Pasta: The Details

Credit: Photo: Jennifer Causey
  • Whole-wheat pastas are thirsty. They absorb a lot more liquid than traditional white pasta, so be sure to keep extra pasta cooking water on hand when preparing. They work better in a very loose sauce, and lots of it.
  • Serve immediately. The longer whole-grain pasta sits, the more sauce it will soak in.
  • Whole-grain pasta includes the bran and germ part of the kernel, which lowers the percent of gluten in each noodle, making it structurally less sturdy than refined pasta, with a greater tendency to fall apart if it isn’t made well.

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Gluten-Free Pasta: The Details

Credit: Photo: Jennifer Causey
  • Gluten-free (GF) pastas are weaker in structure. Traditional pasta is made from durum semolina, a hard wheat that’s naturally high in gluten—a protein that adds strength and structure to pasta. Pasta without gluten has a greater tendency to fall apart during cooking.
  • Start checking for doneness a few minutes before the recommended cooking time. Most of the GF pastas we tested did not need to cook as long as the box directions stated.
  • GF pasta does not make for good leftovers, especially if your sauce is very thin or loose. For best next-day success, keep pasta and sauce separate, and mix just before serving.

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Whole-Wheat Pasta: The Ingredients

Credit: Photo: Jennifer Causey

Just two: Whole-grain durum wheat flour and water. That’s it.

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Gluten-Free Pasta: The Ingredients

Credit: Photo: Jennifer Causey

Many GF pastas are made from refined grains. We limited our discussion and tasting to those made with 100% whole grains—mostly brown rice and quinoa.

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Whole-Wheat Pasta: The Texture

Credit: Photo: Jennifer Causey

The Milling of the Wheat: A smaller particle size eliminates sandy texture and bitterness.

The Quality of the Wheat: Better wheat makes a better pasta.

The Drying and Extruding: If dried too quickly, pasta has a greater tendency to crumble after boiling. Extruding the dough through bronze dies (instead of Teflon) gives the pasta a rougher surface, allowing sauce to cling better to the noodle.

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Gluten-Free Pasta: The Texture

Credit: Photo: Jennifer Causey

Brown Rice-Based Pasta: Brown rice pasta has a bright, springy texture with a slick mouthfeel. It’s a bit more forgiving if you boil this pasta past al dente; it’ll be less likely to dissolve into your sauce.

Quinoa-Based Pasta: Many quinoa pastas have refined grains added to improve texture. Those made with 100% quinoa rapidly shift from toothy to overcooked and crumbly, so be sure to taste often during the boiling process.

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Whole-Wheat Pasta: The Numbers

Credit: Photo: Jennifer Causey

Per 2 ounces dried (about 1–1½ cups cooked)
CALORIES: 180 (fewer calories than most granola bars)
PROTEIN: 8g (more than an egg)
FIBER: 6g (the amount in 2 packets of oatmeal)
WHOLE GRAINS: 56g (more than 3 servings of whole grains)

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Gluten-Free Pasta: The Numbers

Credit: Photo: Jennifer Causey

Per 2 ounces dried (about 1–1½ cups cooked)
CALORIES: 200–210 calories
PROTEIN: Most GF varieties have 4g–5g per serving, about half that of whole-wheat pasta.
FIBER: 1g–4g (less than whole-wheat but more than a refined grain)
WHOLE GRAINS: 45g–56g

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Carb-Conscious? We Have Good News!

Credit: Photo: Jennifer Causey

Whole-grain pasta has a low glycemic index (32–37, about half that of white bread). The lower the number, the longer it takes to digest, and the less it affects your blood sugar. Translation: You’ll stay fuller longer and have steady fuel to support energy levels.

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By Sidney Fry, MS, RD

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    1 of 10 Whole-Wheat Pasta vs. Gluten-Free Pasta
    2 of 10 Whole-Wheat Pasta: The Details
    3 of 10 Gluten-Free Pasta: The Details
    4 of 10 Whole-Wheat Pasta: The Ingredients
    5 of 10 Gluten-Free Pasta: The Ingredients
    6 of 10 Whole-Wheat Pasta: The Texture
    7 of 10 Gluten-Free Pasta: The Texture
    8 of 10 Whole-Wheat Pasta: The Numbers
    9 of 10 Gluten-Free Pasta: The Numbers
    10 of 10 Carb-Conscious? We Have Good News!

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