Let's Talk Whole Grain Pasta: Whole Grain Pasta Primavera

I love pasta. Everyone loves pasta. What we don't love are refined carbs. After religiously eating Bplate's whole grain rotini with kale pesto, I started to realize whole grain pasta isn't that bad.

Whole grain pasta is made from the entire grain while refined pasta is only made from the endosperm.

Parts of grain:

• Bran: fiber-filled outer layer with B vitamins and minerals

• Endosperm: starchy middle layer with carbohydrates and proteins

• Germ: nutrient-rich core with B vitamins, vitamin E, phytochemicals, and healthy fats

Let's break the nutrition down:

• Fiber: Whole grain pasta retains the fiber-rich bran, which gives it 3.9g of fiber compared to the 2.7 in refined pasta.

• Nutrients: Whole grain pasta has more protein as well as other nutrients like potassium, magnesium, and phosphorus.

• Glycemic Index: The glycemic index measure's a carbohydrate's effect on blood glucose levels. Foods with a lower glycemic index are digested more slowly and cause a lower and slower rise in blood sugar. Whole grain pasta has a glycemic index of 37 compared to refined pasta which is 41.

I'm experimenting with Barilla's whole grain pasta. I have to admit tastewise that refined pasta has an unbeatable soft and chewy texture, while whole grain pasta is more coarse. Although it is not exactly the same, whole grain pasta did taste better than expected, especially when paired with lots of veggies and a rich sauce, like I did in this whole wheat primavera pasta.

Ingredients

• 8 oz whole grain pasta

• 12 oz pasta sauce

• 1 small red bell pepper

• 1 zucchini

• 6-8 cremini mushrooms

• 2 c spinach

• Cheese

• Basil

• Salt

• Black pepper

Directions

1. Cook pasta for 9-12 minutes in salted, boiling water. Drain.

2. Chop vegetables and sauté.

3. Heat sauce in a large pot. Add cooked pasta, vegetables, and cheese. Add salt and pepper to taste.

4. Serve garnished with basil.

Sources:

• https://www.livestrong.com/article/316054-whole-grain-pasta-vs-regular-pasta/

• https://healthyeating.sfgate.com/differences-between-whole-grain-pasta-regular-pasta-9221.html

• https://www.today.com/food/whole-truth-how-healthy-your-pasta-2D79417995

• https://www.healthline.com/nutrition/is-pasta-healthy#TOC_TITLE_HDR_5