In case you are following a nutritious diet or making an attempt to shed weight, you might be clearly making an attempt to keep away from refined flour or maida. Fortunately there may be a whole vary of wholesome substitutes for refined flour. Pasta, as an illustration, is definitely accessible in numerous varieties. You may select from suji pasta to multigrain one. However which one is healthier? Dietician Sonia Gandhi, Head Dietetics & Vitamin, Fortis Hospital Mohali shares some info on which pasta may be the healthiest selection.
Durum wheat pasta: The protein and gluten content material of durum wheat is greater than that of maida and therefore is a more sensible choice than common pasta. Whereas selecting durum wheat pasta, make sure that it’s complete grain durum as a result of this wheat when pound to finer granules provides semolina which isn’t as wholesome as the entire grains.
Semolina or sooji pasta: Since sooji is nothing however a cultured granular model of maida or wheat flour, their nutrient worth is similar. Therefore pasta made out of semolina is just not very completely different from the usual refined flour pasta.
Complete wheat pasta: That is the healthiest number of all varieties of pasta accessible. It’s excessive in dietary fibre and carbohydrates that scale back the chance of cardiovascular illnesses. The mineral and vitamin content material of those pastas is greater than any of the above-mentioned varieties. One cup of cooked common pasta packs 221 energy whereas complete wheat pasta packs 174 energy. Learn: Complete wheat flour vs refined flour.
Multigrain pasta: Whereas this pasta is a mixture of a number of grains, if they don’t seem to be complete grains, the vitamin worth is just not as excessive as complete wheat pasta.
What’s durum wheat
Durum wheat (Triticum turgidum durum) is without doubt one of the two hottest species of wheat. The opposite is bread wheat (also referred to as widespread wheat, complete wheat or Triticum aestivum vulgare). As a result of durum wheat is excessive in protein and gluten, it’s utilized in making many meals comparable to pasta, couscous, bulgur, noodles, and bread. The endosperm of durum wheat may be grounded to make semolina.
Well being advantages of durum wheat?
Apart from protein, durum wheat can also be excessive in folate, iron, calcium and dietary fiber. A 100-gram (barely greater than cup) serving of durum wheat incorporates 13.7 grams of protein. It has low glycemic index, that means it’s much less prone to enhance blood sugar ranges.
Durum wheat vs complete wheat
Durum wheat is tougher than complete wheat, however each have related dietary profiles. Durum wheat is extra appropriate for making make pasta, whereas bread wheat for making bread.
As a result of it’s arduous, durum wheat requires extra thorough grinding to provide flour, and this damages a few of its starch content material. Therefore, durum wheat flour is much less appropriate for making bread.
Learn: Multigrain vs complete wheat bread which is more healthy?
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