By Lucy Yanckello, Ph.D.
Carbohydrates are an important part of every diet, but not all carbs are created equal when it comes to nutrient profiles. There are whole grains and refined grains, with whole grains being much more beneficial to us than those that are refined. Let’s take a look at some popular grains and decipher which ones are healthiest for our bodies.
What is healthier to eat: pasta or bulgur or quinoa or buckwheat?
is important to remember that all carbs have a place in your diet in moderation, but some are healthier than others. Buckwheat, bulgur, and quinoa have health benefits, including being a great source of protein and dietary fiber. All three also contain essential amino acids and B vitamins, which play a crucial role in skin health, and brain and immune functions. Protein is important for building muscle and for keeping you feeling fuller for longer. In addition, fiber has important impacts on digestive health and in lowering cholesterol. On the other hand, white pasta is high in carbohydrates and does not have the same health benefits as the whole grains in that it lacks fiber and protein content.
What is the difference between bulgur vs. pasta? Is pasta or bulgur healthier?
Bulgur and pasta are different in terms of nutrient profiles. First, bulgur is considered a whole grain, meaning it contains the outer layers of the grain. This not only increases the fiber content, but the protein content as well. A 100 gram serving of bulgur contains 83 calories with 19 grams of carbs. It also contains micronutrients such as manganese, magnesium, phosphorus, and vitamin B3 (niacin). On the other hand, pasta has 160 calories with 33 grams of carbs per a 100 gram cooked serving. For those trying to lessen carbohydrate intake, the obvious option is to substitute bulgur for pasta when possible.
What is the difference between buckwheat vs. pasta? Is pasta or buckwheat healthier?
Despite its name, buckwheat is not related to wheat and is instead a gluten-free seed, similar to quinoa. As stated above, buckwheat has higher protein and fiber than pasta and, similar to bulgur, has more magnesium, manganese, and B vitamins necessary for energy metabolism. In addition, buckwheat has a high antioxidant content, which aids in reducing inflammation. For all of these reasons, buckwheat is the healthier choice when compared to pasta. Although there are more carbohydrates in a 100 gram serving of buckwheat (71 grams) compared to in the same amount of pasta (33 grams), there are also 10 grams of fiber and 13 grams of protein in buckwheat compared to negligible amounts of fiber and only 5 grams of protein in pasta.
What is the difference between quinoa vs. pasta? Is pasta or quinoa healthier?
Quinoa has more protein and minerals than pasta. The protein content in quinoa is similar to that found in beans, meaning it is a complete protein profile – it has all the essential amino acids (e.g. the building blocks needed to build protein) needed to keep you healthy and strong. As it is a grain, quinoa is also high in fiber which aids in digestion and helps lower cholesterol. These are benefits that you will not get from eating pasta.
Which is better for a diabetic: bulgur or buckwheat or quinoa or pasta?
Glycemic index (GI) is a measure of how quickly a food can make your blood sugar rise, and it is an important metric for diabetics. The lower the number, the less a food will raise blood sugar. As diabetics must be aware of their blood sugar, it is important to eat foods with lower GI. In order, bulgur has the lowest GI at 46, followed by quinoa at 53, and then buckwheat and pasta at 55.
Which is the best for weight loss: buckwheat or pasta or bulgur or quinoa?
Although all carbohydrate types can be part of a balanced diet while trying to lose weight, quinoa, bulgur, and buckwheat are better options than pasta. The protein levels in these three grains aid in slowing the digestion process which keeps you fuller for longer, leading to less snacking. In addition, bulgar has the lowest GI of the four options. That means it will not spike your blood sugar levels (which lead to cravings and ultimately unhealthy decisions around food). The fiber content in quinoa, bulgar, and buckwheat will also aid in slowing digestion, giving you that full feeling.
Where can I buy the best fresh pasta online?
At Wildgrain, we specialize in making high-quality, fresh pastas that are delivered directly to your door. Wildgrain is the first bake-from-frozen delivery subscription service for breads, pastries, and fresh pastas. Some of our popular pastas include potato gnocchi, cheese tortellini, fresh fettuccine, and fresh tonnarelli. Learn more about Wildgrain and our artisanal baking and cooking methods.
About the Author
Lucy Yanckello received her Ph.D. in nutrition from the University of Kentucky College of Medicine. She currently works as a medical writer and enjoys being able to help people better understand nutrition and science.
This content is for informational use only and does not replace professional nutrition and/or medical advice, diagnosis or treatment. It is not a substitute for and should not be relied upon for specific nutrition and/or medical recommendations. Please talk with your doctor about any questions or concerns.
