Dieting? Substitute Whole Grains for Flour at He's Fit

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Dieting? Substitute Whole Grains for Flour

Posted April 3, 2008 at 04:00 PM by Denise Musumeci

Section: In The News, His Health, Lifestyle Health, His Nutrition, Healthy Eating, Diets

Everyone knows that whole grains are much better for you than flour, but not many people know exactly why they are better. In a recent post, Diana Mirkin (wife of Dr. Gabe Mirkin from Dr.Mirkin.com) explains the benefits of eating whole grain foods vs. foods made from processed flour in an interesting yet simple way.

In her article “Whole Grains Are Better Than Any Flour,” Diana says,

“When grains are processed into flour or cereals, the primary concern is loss of nutrients. However, if you grind your own grains or use products that are made from the whole grain without discarding anything, you get all or most of the nutrients of the original grain.”

Grains contain lots of carbohydrates, which are essentially long, complex chains of sugars. When grains are processed, they become simple sugars and are absorbed directly into the bloodstream, causing unsafe rises in blood sugar levels.

According to Mirkin, whole grains are more complex, so it takes longer to break them apart, separate the nutrients and completely digest them. This leaves you feeling full and satisfied for longer periods of time and will stop you from binge eating. Processed grains are not as complex, so they digest quicker, making you feel hungry. Part of the bulk comes from the amount of water absorbed. Whole grains absorb more water and it is not absorbed directly into your stomach, but in your digestive tract. Processed grains, like flour, do not hold as much water as whole grains; therefore they are not as bulky and filling.

This does not mean that you cannot get the same nutrients as whole grains from flour or processed cereals and bread, but to get the same satisfaction, you have to eat more of it. Because whole grains are more bulky, you can eat less and feel full without consuming excess calories. The may Diana puts it, process flour is “predigested” when the grains are cut, shredded, and processed, meaning there is less for your body to digest on its own.

Diana’s article gives great dietary advice, especially to those who are dieting or are diabetic. Everybody can benefit from eating whole grains since they carry lots of nutrients. Because they process slower in the body than foods made for flour, sugars will not absorb into the bloodstream as quickly as simple sugar, therefore blood sugar levels will not be as high. Since whole grains are filling, you will not be digging through the refrigerator as often.

How can you incorporate whole grains into your diet and still enjoy your favorite recipes? A good start would be to use whole grain flour, bread, and pasta in your favorite dishes. Breakfast is said to be the most important meal and will help you fight hunger early in the day. Begin the day with a bowl of whole grain cereal and skim milk. Whole grain pasta can be eaten for dinner with lean meat or seafood with a side of vegetables. Try using Google or FoodNetwork.com for recipe ideas.

Research sources and for more information: [Dr.Mirkin.com]; [picture]