Whole wheat pasta is a great way to eat whole grains, but some pastas taste terrible. Learn the nutritional advantages of whole grain pasta, why some brands are better than others, how to cook with whole grain pasta, and get a great recipe for whole wheat pasta.
Why Whole Wheat Pasta?
Whole wheat pasta is a convenient way to eat whole grain. Whole grains, and the fiber they contain, have gotten a lot of buzz recently, but that attention is merited. Whole grains can dramatically improve your health. In fact, a mere three servings per day of whole grains, which is about a cup and a half, cuts risk of metabolic syndrome (which is associated with heart disease and Type II diabetes) by 30% (Foltz-Gray).
Whole grains can also keep you lean and mean. A study conducted by Louisiana State University found that fiber consumption (or lack thereof) was the single greatest predictor of obesity in middle-aged women (Foltz-Gray). However, sometimes people avoid whole wheat pasta because not all brands taste good. Read on to learn about why whole grain pastas sometimes taste bad, the brands to consider, how to cook with whole grain pasta, and get a great recipe using whole grain linguine.
Why Whole Grain Pasta Sometimes Tastes Bad (and Which Brands are Tasty)
Using the entire grain to make pasta (or any other product, for that matter) is different than using processed grain. A recent tasting of whole grain pastas by America’s Test Kitchen resulted in some pastas being described as “shaggy carpet”, “finely-ground sawdust”, “fishy”, or “like stale vitamins.”
These flavor problems result from the unique challenges of processing whole grains. Whole grains contain significant fiber, which can create “sawdust” texture if not ground fine enough. Whole grains also contain oils, which (if the grain is allowed to sit too long) can go rancid and produce off-flavors reminiscent of fish, vitamins, or overcooked greens.
However, careful processing can overcome these problems. America’s Test Kitchen recommends the “nutty”, “robust” flavor of Bionature Organic 100% Whole Wheat pasta. ATK also liked Heartland Perfect Balance pasta, a milder pasta. Be aware, though, that Heartland contains only 21% whole grains.
How to Cook Whole Wheat Pasta
Milder whole grain pastas can be used interchangeably with refined grain pastas. However, the more robust, 100% whole wheat pastas have a stronger flavor that will overwhelm delicate sauces, such as olive oil and garlic.
100% whole grain pastas need to be paired with strong-flavored ingredients, such as spicy sausage (pork, turkey or veggie all work well), sun-dried tomatoes, roasted red peppers, and briney olives. Also, be aware that many whole grain pastas will take slightly longer to cook than their refined counterparts.
Recipe for Whole Grain Linguine with Sundried Tomatoes and Goat Cheese
Serves: 4
Ingredients
- 1.5 cups packed basil leaves
- 4 tablespoons pine nuts
- 1 tablespoon olive oil
- 2 garlic cloves, minced or put through a press
- 16 water-packed sundried tomato halves
- 6 ounces whole grain linguine
- 2 ounces herbed or plan goat cheese (such as feta), crumbled
Instructions
Puree the basil, pine nuts, oil, garlic, salt and pepper in a food processor or blender until smooth.
Soak the tomatoes in warm water until soft, about 15 minutes. Drain them, discarding the water, and chop the tomatoes into bite-size pieces.
Cook the pasta according to the package directions (you can do with while the tomatoes are soaking). When pasta is done, drain it and place in a warmed bowl. Toss with all other ingredients and serve immediately.
References
Foltz-Gray, S. (n.d). Whole Grain Pastas. Cooking Light Magazine. Retrieved 7 June, 2010 from https://www.cookinglight.com/cooking-101/essential-ingredients/whole-grain-pastas-00400000001170/
Kimball, C. (e.d). (2010, 1 January). Whole Wheat Pasta. Cooks Illustrated. Retrieved 5 June, 2010 from https://www.cooksillustrated.com/tastetests/overview.asp?docid=21524
