Nutrients in Whole-Grain Vs. Refined Pasta
While refined, enriched pasta tends to be higher in iron and B vitamins, whole-grain pasta is typically higher in fiber, manganese, selenium, copper, and phosphorus.
Additionally, compared to refined pasta, whole-grain pasta has more fiber and certain micronutrients while having fewer calories.
Fiber helps to promote fullness because it passes through the digestive system undigested. Because of this, whole-grain pasta may help curb cravings and curb appetite better than refined pasta.
For comparison, here are the nutrients found in one cup of cooked, whole-wheat spaghetti versus one cup of cooked spaghetti that has been refined and enriched (6, 7):
| Whole-Wheat Spaghetti | Refined/Enriched Spaghetti | |
| Calories | 174 | 220 |
| Protein | 7.5 grams | 8.1 grams |
| Carbs | 37 grams | 43 grams |
| Fiber | 6 grams | 2.5 grams |
| Fat | 0.8 grams | 1.3 grams |
| Manganese | 97% of the RDI | 23% of the RDI |
| Selenium | 52% of the RDI | 53% of the RDI |
| Copper | 12% of the RDI | 7% of the RDI |
| Phosphorus | 12% of the RDI | 8% of the RDI |
| Magnesium | 11% of the RDI | 6% of the RDI |
| Thiamin (B1) | 10% of the RDI | 26% of the RDI |
| Folate (B9) | 2% of the RDI | 26% of the RDI |
| Niacin (B3) | 5% of the RDI | 12% of the RDI |
| Riboflavin (B2) | 4% of the RDI | 11% of the RDI |
| Iron | 8% of the RDI | 10% of the RDI |
Pasta is high in carbs, with a one-cup serving of cooked spaghetti containing between 37–43 grams, depending on whether it is refined or whole-grain (6, 7).
A rapid rise in blood sugar is caused by the rapid breakdown of carbohydrates into glucose in the blood. Particularly, refined pasta contains fewer fiber and more carbohydrates than whole-grain pasta.
Additionally, simple carbs like refined pasta are digested very quickly, leading to increased hunger and a higher risk of overeating (8).
Due to this, people with diabetes are advised to limit their intake of carbohydrates and consume a lot of fiber. Making these adjustments slows the bloodstream’s absorption of sugar and aids in maintaining stable blood sugar levels.
Additionally, numerous health issues have been connected to high-carb diets, including:
But since all of these studies are observational, they only demonstrate associations.
More investigation is required to determine how much of an impact carbohydrate consumption may have on these conditions compared to other factors.
Refined Pasta Is Most Commonly Consumed
Most people prefer refined pasta, which has been stripped of the wheat kernel’s germ and bran as well as many of its nutritional components.
Refined pasta is higher in calories and lower in fiber. When compared to eating high-fiber, whole-grain pasta, this could lead to diminished feelings of fullness after eating it.
One study found that whole-grain pasta lowered appetite and increased fullness more than refined pasta (1).
However, other research on the advantages of whole-grain pasta has produced conflicting findings. After consuming either refined or whole-grain pasta, blood sugar levels did not differ, according to a study with 16 participants (2).
Still, numerous studies indicate that consuming a lot of refined carbohydrates may have detrimental effects on health.
For example, a study including 117,366 people found that high carb intake, especially from refined grains, was linked to an increased risk of heart disease (3).
Another study of 2,042 people also found that higher refined grain consumption was associated with increased waist circumference, blood pressure, blood sugar, bad LDL cholesterol, blood triglycerides and insulin resistance (4).
However, additional research on the effects of refined pasta on health is required.
It should also be noted that the glycemic index of pasta is in the low to medium range, which is lower than that of many other processed foods (5).
Since 2005, a community of over 200 million members has used MyFitnessPal to provide answers to questions like “How much weight can I lose in a month?” and “How many meals a day should you eat?” MyFitnessPal provides members with a wellness roadmap for everything from the best fat-burning workouts to healthy foods to eat, with exercise demos, workout routines, and more than 500 recipes available on the app.
FAQ
How many carbs are in 1 cup of spaghetti noodles?
According to USDA’s Home and Garden Bulletin No. 1, one cup of cooked macaroni or spaghetti only has about a gram of fat, 155 to 190 calories depending on the cooked stage (firm is higher in calories than tender), and nearly 40 grams of carbohydrate.
Is spaghetti good for low-carb diet?
Pasta isn’t recommended on a low-carb diet unless you eat a very small amount of it, which may not be practical for most people. Make spiralized vegetables or shirataki noodles if you want to satisfy your pasta craving but don’t want to go over your carbohydrate limit. Both regular and whole wheat pasta are high in carbs.
How many carbs are in cooked spaghetti noodles?
White spaghetti noodles contain 43 calories per cup when cooked in salted water. 2g total carbs, 40. 7g net carbs, 1. 3g fat, 8. 1g protein, and 221 calories.
Do spaghetti noodles have a lot of carbs?
The amount of carbohydrates in one cup of cooked spaghetti can range from 37 to 43 grams, depending on whether it is made of refined or whole grains (6, 7).
