What Kind of Pasta is Not Refined?

November 13, 2025 •

4 min read

According to the U.S. Dietary Guidelines, nearly 9 out of 10 Americans don't eat the recommended amount of whole grains. Selecting what kind of pasta is not refined can help increase your whole grain intake, boosting fiber and other essential nutrients in your diet. This guide explores the different varieties available beyond standard white flour pasta.

Quick Summary

This guide details the various types of pasta that are not refined, including whole wheat, legume-based, and ancient grain options. It covers their nutritional benefits, flavor profiles, and cooking considerations to help you choose a healthier alternative.

Key Points

Whole Wheat is a Primary Unrefined Pasta: Unlike refined white pasta, whole wheat pasta is made from the entire wheat kernel, including the nutrient-rich bran and germ.
Legume Pastas Offer High Protein: Varieties like lentil, chickpea, and edamame pasta are naturally unrefined, gluten-free, and contain significantly higher levels of protein and fiber.
Ancient Grains are Unrefined Options: Pastas made from ancient grains such as spelt, buckwheat (soba), and quinoa offer diverse flavors and nutritional benefits.
Check Labels for "100% Whole Grain": To ensure you are buying a truly unrefined product, look for packaging that specifies "100% whole wheat" or lists a single, whole-grain ingredient.
Unrefined Pasta Has a Lower Glycemic Index: Whole grain pasta digests more slowly than refined pasta, which helps prevent blood sugar spikes and promotes stable energy levels.
Expect a Nutty Flavor and Chewier Texture: The retention of the whole grain gives unrefined pasta a more pronounced, nutty flavor and a firmer texture that pairs well with hearty sauces.
Cooking Tips for Unrefined Pasta: To achieve the best results, cook unrefined pasta al dente and ensure the cooking water is well-salted to enhance its flavor.

Understanding Refined vs. Unrefined Pasta

To understand what kind of pasta is not refined, it's important to grasp the difference between whole and refined grains. The wheat kernel consists of three main parts: the bran, the germ, and the endosperm. Refined pasta is made exclusively from the endosperm, which is the starchy, carbohydrate-heavy component. The refining process strips away the bran and germ, along with the fiber, vitamins, minerals, and antioxidants they contain.

Unrefined, or whole grain, pasta, on the other hand, is made from the entire wheat kernel, retaining all its nutrient-rich layers. This is why whole wheat pasta has a nuttier flavor, a chewier texture, and a more robust nutritional profile compared to its refined counterpart.

Popular Types of Unrefined Pasta

Whole Wheat Pasta

This is the most common and widely available unrefined pasta. It's a direct substitute for traditional white pasta and is an excellent source of dietary fiber, which aids digestion and promotes a feeling of fullness. Whole wheat pasta also has a lower glycemic index, leading to a slower, more stable rise in blood sugar levels after eating. When shopping, always look for products explicitly labeled "100% whole wheat" or "100% whole grain" to ensure you're getting an unrefined product.

Legume-Based Pasta (Lentil, Chickpea, Edamame)

Legume-based pasta has surged in popularity for its nutritional benefits and gluten-free status. Made from flours derived from chickpeas, lentils, and edamame, these alternatives are exceptionally high in protein and fiber. Some varieties, like edamame pasta, contain a significantly higher amount of protein than traditional pasta, making them a great option for those looking to boost their plant-based protein intake.

Ancient Grain Pasta (Spelt, Buckwheat, Quinoa)

Ancient grains are those that have remained largely unchanged over centuries. Spelt pasta offers a high-fiber, high-protein alternative to wheat, though it does contain gluten. Buckwheat noodles, or soba noodles, are naturally gluten-free and pack a powerful nutritional punch, including B vitamins, iron, and magnesium. While quinoa pasta is often mixed with other flours, it is also a naturally unrefined option that is gluten-free.

Brown Rice Pasta

For those seeking a whole-grain, gluten-free option, brown rice pasta is an excellent choice. It has a milder flavor than whole wheat pasta, making it a good entry point for those new to whole grains. Brown rice pasta is a good source of manganese, a mineral essential for brain and nerve function, as well as magnesium and selenium.

Cooking and Serving Tips for Unrefined Pasta

Flavor Pairing: Whole grain pastas, especially whole wheat, have a stronger flavor. They pair well with hearty sauces like chunky tomato, pesto, or meat-based sauces that can stand up to their nutty taste.
Al Dente: Pay close attention to cooking times. Unrefined pasta can sometimes become mushy if overcooked, so aim for a firm, al dente texture.
Cooking Water: Salting the cooking water is especially important for whole wheat and brown rice pasta to enhance the flavor of the noodles themselves.
Ingredient Check: Always read the ingredient list. Some products are marketed as being "made with whole grain" but still contain a high percentage of refined flours. For the most nutritional benefit, look for products with a single ingredient, such as "100% whole wheat flour" or "100% red lentil flour".

Comparison Table: Refined vs. Unrefined Pasta


Feature	Refined (White) Pasta	Unrefined (Whole Grain) Pasta
Ingredients	Milled from the wheat endosperm only.	Milled from the entire wheat kernel (bran, germ, and endosperm).
Fiber Content	Low	High
Nutrients	Low in vitamins, minerals, and antioxidants.	Rich in B vitamins, vitamin E, magnesium, iron, and antioxidants.
Glycemic Index	High, causing rapid blood sugar spikes.	Lower, promoting stable blood sugar levels.
Flavor	Mild and neutral.	Nutty and more robust.
Texture	Soft and smooth.	Chewier and firmer.
Cooking Time	Can vary, but less forgiving if overcooked.	Generally takes longer to cook; can become mushy if overcooked.

Conclusion

Choosing unrefined pasta is a simple yet impactful dietary change that significantly boosts your intake of fiber, vitamins, and minerals. From the familiar texture of whole wheat to the protein-packed varieties made from lentils and chickpeas, there are numerous delicious and healthy alternatives to traditional white pasta. By paying attention to labels and experimenting with different types, you can easily incorporate more whole grains into your meals without sacrificing flavor or enjoyment. Making the switch to unrefined pasta is a great step toward supporting better digestive health and maintaining stable energy levels throughout the day.

The Whole Grain Council: Your Resource for Whole Grain Information

For more information on whole grains, including a database of whole grain-approved products and health research, consider visiting The Whole Grain Council's official website. It is an authoritative resource for all things whole grains, helping consumers make informed choices.

Frequently Asked Questions

Refined pasta is made from white flour, which uses only the starchy endosperm of the grain kernel. Unrefined, or whole grain, pasta is made from the entire kernel, including the bran and germ, which are rich in fiber and nutrients.

Yes, whole wheat pasta is a classic example of unrefined pasta. It contains the complete wheat kernel, providing more fiber, vitamins, and minerals than standard white pasta.

Unrefined pasta offers several health benefits, including higher fiber intake, which is good for digestion. It also has a lower glycemic index, helping to regulate blood sugar, and provides more vitamins and minerals.

No, not all gluten-free pasta is unrefined. While options like 100% brown rice or legume pasta are unrefined, some gluten-free varieties are made with refined starches like white rice flour or cornstarch. Always check the ingredient list.

To identify unrefined pasta, look for labels that explicitly state "100% whole grain" or "100% whole wheat." The ingredient list should primarily contain a whole grain flour, such as whole wheat flour, brown rice flour, or chickpea flour.

Yes, unrefined pasta has a distinct, often nutty flavor and a chewier texture compared to the mild flavor and soft texture of refined pasta. The flavor difference is especially noticeable with whole wheat and ancient grain varieties.

Popular legume-based unrefined pasta options include those made from red lentils, chickpeas, and edamame. These are known for being rich in protein and fiber.