Whole Wheat Pasta: Grain vs Refined Pasta

If you’re a big fan of pasta like I am, then you know that there’s nothing quite like a good plate of spaghetti or lasagna. I love pasta because it’s so versatile – you can make it with just about any sauce or topping, and it’s always delicious. However, there are many who doubt the nutritional value of pasta. While it is true that pasta is high in carbohydrates and processing, it is also a good source of protein and fiber. But what types of pasta are more healthful? Some tend to choose whole wheat pasta over white one, thinking this could be more nutritious and healthy. Is that true?

Does whole grain pasta serve higher nutrition compared to lighter colored one or say refined pasta? To solve this puzzle, today we write this guide to help you understand the difference between grain and white pasta.

Whole Wheat Pasta is Healthier

First comes the conclusion: Whole Wheat Pasta is Healthier than the refined one. Why?

Because the whole grains is used as the main ingredients which contains more nutrients, carbs protein, fiber, iron and zinc. Besides, compared to refined pasta, whole grain has the bran and contains double fiber which leading to an easy digestion for us. Also it helps our blood glucose.

Whereas white pasta is not that good due ti the refined carbs it contains. This is mainly because the nutrients have disappeared in the manufacturing. That’s why when you are checking the ingredient list, you won’t see that much nutrients.

Nutritional Info for Whole Grain Pasta vs Refined Pasta

Amounts per 1 cup (140g)
Whole Grain Pasta
Refined Pasta
174g 9%
220g 11%
7.5g 15%
8.1g 16%
37.2 g
6.3 g
2.5 g
0.8 g
1.3 g

To summarize, refined pasta has more calories, carbohydrates, B vitamins, and iron but less fiber and fewer essential micronutrients. Fiber, manganese, and selenium may all be found in healthy quantities in whole-grain pasta.

But what does it mean really?

Carbs are the essential parts of food and what your body needs from food. It is the fuel of your body. Protein in the food keeps your muscles functioning well and it’s also what you need if you workout or cycle. Fiber on the other hand benefits your blood sugar and promotes your digestion. Minerals are the source of life that helps your blood pressure, maintains your bone density, and helps your body run normally.

So from the data, you can tell that overall whole-grain pasta which is made from wheat kernel has more nutrients in terms of fiber, vitamins and minerals and yes, it’s better than refined pasta. And studies have found that eating whole grain pasta can lower the risk of heart disease and reduce the chance of colorectal cancer, diabetes and obesity.

Study Found about Whole Wheat Pasta and Refined Pasta

Lower rates of cardiovascular disease, colon cancer, diabetes, and obesity have all been linked to a diet high in whole grains. One research indicated that compared to refined pasta, whole-grain pasta reduced hunger and boosted fullness.

If you’re watching your weight, you might want to switch to whole-grain pasta. It has more filling fiber and fewer calories than white pasta.

Most micronutrients are present in greater quantities in whole-grain pasta, with the exception of B vitamins, which are restored to enriched pasta after processing.

While several reports have indicated that there may be health risks associated with consuming much refined pasta. One research of 117,366 participants indicated that consuming a lot of carbohydrates, especially those derived from processed foods, was associated with an elevated risk of cardiovascular disease.

But Is Whole-Grain Pasta a Better Option

If you are really into white pasta because of its taste and feel at loss while seeing this article, please don’t worry. This guide only gives you some advice based on health and nutrients but you can go for your white or refined pasta. Because you won’t eat all day and just pay attention to the amount that will be fine. Plus, usually people would have some sides and sauce topping white pasta.

So if you are a cyclist and pay attention to health, then watch out the portion sizes of refined pasta, and it would be much better to add some healthful toppings like cauliflower, carrots, plus eggs.

After all, moderation is king when we are talking about a healthy diet.

And when you are indulging yourself in refined pasta, think about pairing it with other foods to make sure you get enough nutrients.

How To Choose A Whole-Wheat Pasta

While you are shopping for the whole grains pasta in the market, you need to read the nutrition info and ingredients.

The word you see on the label and packaging should be whole wheat, or whole grains. If you see it’s multi grain, or just “made with whole grains,” but you don’t found whole wheat flour, then this is not a whole grain at all, but just a trick used by the seller.

You should see the vitamins and minerals at the end of the box like the form we listed above. Check the added iron and Vitamins. And you can always compare different types of pasta and ensure pick the high-volume one.

How to Make Healthier Pasta

If you are also a cyclist like me or on diet but crave pasta (whole grains or refined), you are thinking the same as I am. Yes, is there any way to make pasta healthier?

Well, I personally have to have pasta at least twice a week but I also need to stay healthy.

And this is the secret recipe.

How to Make Healthier Pasta


  • For Peanut Sauce:
  • 1 small piece of lemon grass chopped
  • Freshly grated ginger-to taste
  • 1 cup water
  • ½ cup hoisin sauce
  • 3 tablespoons smooth peanut butter
  • 1½ tablespoons sugar
  • Whole Wheat Spaghetti Soba noodles would work too
  • Broccoli
  • Red Pepper Strips
  • Green Pepper Strips
  • Carrot Strips
  • Cilantro
  • Sesame Seeds


1.To prepare the peanut sauce, boil the lemon grass in the water for 5 minutes, then drain out the lemon grass and discard. Toss in a good whisking and cook for another 5 minutes. Whisk for one minute over medium heat if the sauce doesn’t thicken.

2. Bring some water to a boil and season it with with salt. Bring the water to a boil, then add the pasta. Remove the liquid and set it aside.

3. Prepare the veggies by steaming or blanching them. My own was steaming. Put the pasta and veggies in a big bowl. Toss. Include some peanut sauce in the mix. Since I was only cooking for myself, I didn’t bother to measure anything. Make a big batch of spaghetti and loads of vegetables if you’re cooking for a crowd. Taste as you gradually add the sauce. A majority of it is probably unnecessary. When I cooked this dish at home, I used maybe two or three tablespoons of the sauce. The taste is rather good. Rather than making a large batch of sauce, just add a bit at a time and store the rest in the fridge for later.

4. Before serving, I tossed the pasta and vegetables with sesame seeds. You may enjoy this meal either warm or chilled. The vegetables you use are up to you. Enjoy!


a 35-year-old web developer and cycling coach based in Boulder, Colorado. Over the past ten years, my passion for cycling has transformed from a casual hobby into a way of life. As a lover of all things cycling, I am thrilled to share my journey with others who share the same enthusiasm for this incredible sport.