There are few things more satisfying than a warm bowl of pasta on a winter night. There are hundreds of different types of pasta. From eccentric pasta, like spaghetti squash, a type of pasta made from slivers of squash, to traditional alfredo, there is a taste for every tongue.

The real question becomes which pasta is healthiest for our bodies? The two most popular competitors are whole wheat pasta and traditional white pasta. The main difference between wheat and white pasta is in its processing. Whole wheat contains 3 parts of the grain—the bran (the grain’s outer layer), the germ (the sprouting section of the seed), and the endosperm (the large starchy center). During the refining process, the nutrient rich bran and germ are removed from the grain, leaving just the endosperm behind.

Whole wheat pasta has the most nutritional benefits, including the bran and the germ’s vitamin E, major B vitamins, antioxidants, fiber, protein, and healthy fats. White pasta still has the nutrients from the endosperm intact, but to reap the full nutritional benefit of the grain, whole wheat is the way to go. “We have many studies showing that people eating these refined starches have higher rates of obesity, diabetes, and heart disease compared to those who consume whole grains,” says Walter Willett, MD, DrPH, Chair of the Department of Nutrition at the Harvard School of Public Health. “If you care about your health, the choice is clear.”

Many companies have misleading labels on their products. If a product is truly whole wheat, the first ingredient would be “durum whole wheat flour” or “whole wheat flour.” “Whole grain” can have some whole wheat in it but is usually full of refined white flour. “Multigrain flour” comes from different grains, but none of them may be whole grains. Still, it is not a bad half way option if the taste of 100% whole wheat does not appeal to you.

White pasta has its positives, however. It is generally cheaper than wheat pasta and has a longer shelf life than its earthly counterpart. Proponents also argue that traditionally pasta was made with white flour so whole wheat flour spoils the taste. However, some people actually like the taste of wheat over white. West junior Emry Lloyd says “I used to prefer white pasta. But when I got older I tasted wheat pasta, and I really liked the texture”.  Others, like West senior Areej  Shafique, say, “I like white pasta because wheat pasta tastes gross!”

Whatever your opinion on the taste, the nutritional benefits of wheat pasta are indisputable.