I eat pasta every single day, and most of the time it’s homemade pasta made with stone‑ground whole‑wheat flour. A lot of “whole‑wheat” pasta on the market is made from reconstituted flour (a refined wheat fraction with bran added back) to standardize processing and shelf life; this can taste slightly more bitter and differs nutritionally from true whole‑wheat that also keeps the germ. It complies with regulations, but it’s not always the same as milling and using the entire wheat kernel without extensive sifting.
Here’s my simple rule: start with real grain, treat it gently, and let flavor do the talking. Stone‑ground flour keeps the good stuff—bran, germ, aroma—so dough feels alive under the hands and sauce clings like it should. And because it preserves the live germ, you’re also getting more of what matters—like spermidine—alongside vitamin E and natural antioxidants.
Keep the process calm: slow mixing, no scorching heat. The pasta stays tender, the wheat tastes like wheat, and the plate disappears fast.
I’m not counting carbs; I’m choosing craft. Real whole‑wheat, fresh flour, low‑temperature drying when possible—small choices that change the bite, the aftertaste, the way the body feels after lunch. You can tell the difference before reading a label: fewer rough edges, more depth, a clean finish.
Academic sources:
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Spermidine is essential for fasting-mediated autophagy and longevity”
Published: August 7, 2024 in Nature Cell Biology
Summary: The study demonstrates that spermidine levels increase with fasting or caloric restriction in yeast, flies, mice, and humans, and that spermidine is essential for the activation of autophagy (cellular cleanup) and for longevity benefits from fasting. It highlights spermidine’s role in promoting cellular health and lifespan extension across species.
https://www.nature.com/articles/s41556-024-01468-x -
Jones JM. Perspective: Whole and Refined Grains and Health: Issues at the Intersection of Grain Choice, Nutrient Intake, and Chronic Disease Risk. Advances in Nutrition. 2020;11(3):491–502. doi:10.1093/advances/nmz054. https://pubmed.ncbi.nlm.nih.gov/31682258/
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Gaesser GA. Perspective: Refined Grains and Health: Genuine Risk, or Guilt by Association? Advances in Nutrition. 2019;10(3):361–371. doi:10.1093/advances/nmy104. https://pmc.ncbi.nlm.nih.gov/articles/PMC6520038/
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Carcea M, Narducci V, Turfani V, et al. Stone Milling versus Roller Milling in Soft Wheat (Part 1 and Part 2). Foods. 2019;8(12):619 and Foods. 2022;11(3):351. Open access full texts:
Part 1 (2019): https://pmc.ncbi.nlm.nih.gov/articles/PMC7023360/
Part 2 (2022): https://pmc.ncbi.nlm.nih.gov/articles/PMC8834297/ -
Pagani MA, et al. Nutritional Features and Bread-Making Performance of Wholemeal Flours. Foods. 2020;9(8):1057. doi:10.3390/foods9081057. Full text: https://pmc.ncbi.nlm.nih.gov/articles/PMC7466235/
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Whole Grains Council (U.S.). Whole Grain Flour – Sifting True from False. Explains whole-wheat vs reconstituted flour, sifting, and labeling in plain language with references. https://wholegrainscouncil.org/blog/2017/01/whole-grain-flour-sifting-true-false
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Harvard T.H. Chan School of Public Health. The Nutrition Source: Whole Grains. Evidence summary on whole-grain intake, cardiometabolic outcomes, and practical guidance. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/whole-grains/
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Seal CJ, Brownlee IA. Health benefits of whole grain: effects on dietary carbohydrate quality, the gut microbiome, and health. Comprehensive Reviews in Food Science and Food Safety. 2021;20(3):2742–2768. doi:10.1111/1541-4337.12728. https://ift.onlinelibrary.wiley.com/doi/10.1111/1541-4337.12728
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McMackin E, Dean M, Woodside JV, McKinley MC. Whole grains and health: attitudes to whole grains against a prevailing background of increased marketing and promotion. Public Health Nutrition. 2013;16(4):743–751. doi:10.1017/S1368980012003461. https://www.cambridge.org/core/journals/public-health-nutrition/article/whole-grains-and-health-attitudes-to-whole-grains-against-a-prevailing-background-of-increased-marketing-and-promotion/74C319504885B8E60A6393984CD8EF39
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Erenstein O, et al. Role of staple cereals in human nutrition: Trends, evidence, and policy implications. Agricultural Systems. 2022;195:103303. doi:10.1016/j.agsy.2021.103303. https://www.sciencedirect.com/science/article/pii/S0924224421006567
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McGill University (Ecological Agriculture Projects). Nutritional Characteristics of Organic Freshly Stone-Ground Flour (overview on germ, freshness, nutrient stability). https://eap.mcgill.ca/publications/EAP35.htm
- Why aren’t Italians as obese as Americans? It’s not really what they eat.
Published: July 1, 2025 in The Washington Post
Summary: There’s a much lower obesity rate in Italy than in the U.S., even though Italians enjoy multicourse meals. Here’s why.
https://www.washingtonpost.com/food/2025/07/01/italy-obesity-american-portion-size/
