Let's Settle It: Is Wholewheat Pasta Healthier Than 'Normal' Pasta?

I grew up hearing that wholegrain versions of starchy foods, like rice, pasta, and bread, are always the better option. 

That’s because less-processed grains have more of their fibre and nutrient-rich bran and germ intact. These spell good news for everything from your blood sugar to your gut health and even your heart.

But if you ask surgeon Dr Karan Rajan, when it comes to brown vs white rice, “the nutritional gap between both of these isn’t that huge”. 

So, is “white” pasta just as good as the wholewheat stuff? 

We asked Karine Patel, leading dietitian at Dietitian Fit, for her thoughts. 

Is whole-wheat pasta always better for us? 

“This is a very reasonable question and one that comes up often in practice,” Patel said. 

“Wholewheat pasta is nutritionally different from white pasta primarily because it retains the bran and germ of the wheat grain, which means it contains more fibre, as well as slightly higher amounts of certain vitamins and minerals such as B vitamins, magnesium and iron.”

These could help to keep your nervous system healthy, help turn our food into energy, and support better blood oxygenation, respectively.

The added roughage provided by the bran and germ is not to be sniffed at either, the dietitian added.

“The higher fibre content can make a meaningful difference for many people, as it supports digestive health, helps with bowel regularity and can contribute to feeling fuller for longer after meals, which may be helpful for appetite regulation.”

As if that wasn’t enough, “wholewheat pasta may also have a slightly lower glycaemic impact, meaning it can lead to a steadier rise in blood glucose levels, which can be beneficial for people with insulin resistance or diabetes”. 

How big is the difference? 

OK, so it seems wholewheat pasta really might have a health edge. 

But, per Patel, “the difference is not always dramatic, and white pasta is not inherently ‘bad’ or unhealthy”.

“For individuals who already consume enough fibre from other sources such as vegetables, fruit, pulses and wholegrains, choosing white pasta occasionally is unlikely to have a significant negative impact on overall health,” she added. 

“Ultimately, the best choice depends on individual preferences, digestive tolerance and the overall balance of the diet – a varied diet that includes a mix of wholegrains and refined grains can still be perfectly healthy.”