The Truth About Grains

White and Brown Rice

Both white and brown rice are high in carbohydrates. Brown rice is a whole grain. It contains more overall nutrition, which in turn may reduce cholesterol and lower the risk of stroke and heart disease. 

Brown rice provides more calories, more protein, total fat, more carbs, more fiber, more sugar, less calcium, less iron, more sodium, and more fatty acids than white rice. This is based on a serving on 1/3 cup of long-grain brown rice.

 Rolled oats

Rolled oats take about five minutes to cook. Instant oats, which are thinly pressed rolled oats, are ready as soon as you mix in hot water. Nutritionally, instant oats are not that much different from rolled oats.

Oats are not a high-fat food, not unless you add butter or cream. There are proteins and nutrients in oats. Oats are a good source of manganese, which is a component of antioxidants.


Red Quinoa is said to hold its shape after cooking a bit better. Black Quinoa is a bit earthier and sweeter than white Quinoa. If you are health conscious, it makes a light and energizing meal. Quinoa has several health benefits. It’s rich in fiber (almost 7g fiber per 100g ); it helps lower cholesterol levels and is cholesterol-free. It promotes weight loss as most people trying to lose weight keep the grains and wheat away, which helps lower blood pressure.


Pasta is a staple food of Italian cuisine. Pasta is typically made from unleavened dough. The dough consists of wheat flour mixed with water or eggs, and formed into sheets or various shapes, then cooked by boiling or baking. Rice flour, or legumes, are sometimes used in place of wheat flour to create a different taste and texture. Pasta is divided into two broad categories: dried and fresh. There are many types and shapes of pasta. 

(Category A)

Acini di pepe is a minimal, round pasta shape( it resembles peppercorn or seeds of pepper); Alphabet pasta is a traditional pasta that has been cut into letters of the alphabet( it includes letters from A to Z); Anelli pasta is thin, dry ring-shaped pasta, often used by Italians in soups, salads, and oven-baked pasta dishes; and Angel hair pasta is a long, thin noodle with a round shape( it resembles spaghetti).

(Category B)

Campanelle pasta resembles a small cone with a ruffled edge, it is also known as Gigli pasta and looks like a bell; Casarecce pasta is shaped like a narrow, twisted and rolled tube; Cavatappi is macaroni formed in a helical tube shape; Cavatappi is the Italian word for corkscrew; Cavatelli resembles a tiny hot dog bun; Jumbo Conchiglie and mini Conchiglie (commonly known as “shells” or “seashells); and Corbata has a baby butterfly shape.

(Category D-F)

Ditalini is a tiny tube-shaped type of pasta; Farfalle is a short pasta known as bow-tie pasta because of its shape; Farfalline is a small, rounded version of the bow tie or butterfly-shaped pasta known as farfalle. Fettuccine is a long, flat pasta on the thicker side; Fideo is a short and thin pasta that is slightly curved; Fusilli is a quick pasta shape with a twisted, spiralized form.

(Category E – G)

Elbow macaroni has a small, curved shape; Gemelli is a short, twisted pasta shape; Gigli is a delicate pasta, rolled into a cone or flower; and Gnocchi are thick, small, and oval. (resembles forms of dough, made of potatoes, eggs, cheese, and flour.

(Category L – M)

Lasagne is a full, flat sheet of pasta; Linguine is shaped similar to fettuccine(although is much narrower); Mafalda, is a type of pasta that has a ribbon shape, similar to lasagna, but more narrow; Manicotti is a sizeable tube-shaped pasta, usually ridged, that is generally stuffed and baked; Mezze luna is a stuffed, half-moon shaped pasta with sealed, and curved edges. ( very similar to a ravioli).

(Category O – P)

Orecchiette is small pasta shapes that are shaped like a little ear (which is where their name comes from); OrzoIt is a form of short-cut pasta, shaped like a large grain of rice; Pappardelle is a flat, long ribbon-shaped pasta; Pastina is one of the smallest pasta shapes available; Penne is one of the most famous Italian pasta shapes and is loved across Italy and the world.

(Category R)

Radiatori is short, squat pasta shapes with ruffled edges that resemble radiators; Ravioli are square, or round pillow-shaped stuffed kinds of pasta, similar to dumplings. They have a filling that can consist of cheese, meat, and vegetables; Rigatoni is a form of tube-shaped pasta of varying lengths and diameters; Rotelle is a wheel-shaped pasta( it is used to add a decorative touch to soups); Rotini are short, corkscrew-like shaped pasta( translates to “small wheels” and the shape originated in Southern Italy); and Ruote pasta is shaped to resemble wagon wheels.

(Category S – T)

Spaghetti is a long, thin piece of pasta; Tagliatelle is a long, ribbon-shaped pasta that is similar to fettuccine; Tortellini is a ring-shaped stuffed pasta that is typically filled with meat, cheese or vegetables; Tortelloni is a larger version of Tortellini; Tripoline pasta is a long pasta ribbon with ruffles on one side; Trofie is a short, thin twisted pasta shape, about an inch in length. It’ thick in the middle and has pointed ends, and Tubing is a medium-sized, narrow tube-shaped pasta. It is not as comprehensive as some other tube pasta like rigatoni and tortillon.

(Category V – Z)

Vermicelli is a traditional type of pasta that is slightly thinner than Spaghetti; Ziti has a medium-sized, tubular shape. It’s a type of penne pasta in the form of long smooth hollow tubes.

 Gluten-Free Pasta

Gluten-free pasta is the most significant benefit as it doesn’t contain gluten. If you have a gluten intolerance, celiac disease, or wheat allergy, gluten should be avoided. If you ingest gluten, you may experience side effects, such as bloating, gas, diarrhea, constipation, headache, fatigue or anemia. Eating gluten, may damage your intestines and cause other health complications over time.

Gluten-free pasta allows you to enjoy a variety of food choices without sacrificing your health or eating good food.

 Brown Rice Noodles

Health-conscious people who want better options may opt for brown rice noodles. It may be especially beneficial for people with Celiac disease or those who are allergic to gluten.