Since making the switch from white to wheat, I have lost more weight, at a faster rate, with a diet that is simple and maintainable. It may seem too good to be true, but making the decision to eat wheat (rather than white) makes a world of difference.
How Flour Is Processed:
Both are made from wheat berries, which have three nutrient-rich parts:
- the bran (outer layers, where the fiber is located)
- the germ (innermost area, where the vitamin E and folic acid are located)
- the endosperm (starchy part in between).
Whole-wheat flour includes all three parts; white flour uses only the endosperm.
Why White Flour?
- It has a longer shelf life.
Due to slow production and distribution in the 19th century, farmers began to degerm wheat to preserve flour. The germ contains fatty acids, which can oxidize and become rancid.
- When flour is enriched, or refined, up to 30 nutrients are removed (essential fatty acids, fiber, vitamins and minerals). Then, only five nutrients are required to be added back: Niacin, thiamine, riboflavin, folic acid, and iron.
Enriched wheat flour is NOT the same as 100% whole wheat.
- Eight pieces of enriched bread contain the amount of fiber in just one piece of 100% whole-wheat bread.
White Whole Wheat:
- Is made from white wheat rather than red wheat
- Is comparable to whole wheat
The Benefits of Whole Wheat:
Contains more fiber, which
- Is beneficial to your digestive tract.
- Works to improve your cholesterol levels.
- Helps you lose/maintain weight.
Contains more magnesium, which
- May reverse osteoporosis
- Prevents cardiovascular diseases
- Regulates high blood pressure
- Treats diabetes
Contains more zinc, which
- Regulates immune functions and responses
Contains more folic acid, which
- Benefits fetal development
- Benefits production of red blood cells
- Reduces risks of heart disease
- Benefits brain functioning
Contains more chromium, which
- Monitors blood sugar
- Reduces food cravings
- Regulates fat and cholesterol
- Prevents hypertension
Contains more B6 vitamins, which
- Helps maintain healthy brain function
- Maintains normal nerve function
- Helps in forming red blood cells
- Helps in breading down and digesting proteins
Contains more vitamin E, which
- Protects against air pollution, eye disorders, neurological diseases, and diabetes.
- Reduce heart attack risk
- Reduce obesity risk
- Reduce bowel trouble
- Take longer to be absorbed, which causes you to feel full for longer, and doesn’t cause a spike in your blood sugar.
- Eat Wheat- 100% whole wheat. Check your breads, pastas, crackers, cereals, oatmeal, bagels, and tortillas. If the first ingredient is anything other than whole wheat, put it back.
Barley, Lisa. “White Bread Vs. Wheat Bread.” Vegetarian Times. Vegetarian Times. Web. 22 May 2014.
Newsmax Health. Newsmax Media, 2014. Web. 22 May 2014.
Wikipedia contributors. “Flour.” Wikipedia, The Free Encyclopedia. Wikipedia, The Free Encyclopedia, 12 May. 2014. Web. 22 May. 2014.