Many of us are reminded of the delicious smell of fresh bread when we hear the name wheat, which is not very surprising. Wheat and flour products, ie breads and sweets, are the main part of our Iranian diet. But this familiar food has recently become one of the enemies of health and unhealthy foods.
Wheat; good or bad?
Wheat is a very nutritious substance and its complete elimination from your diet can lead to the loss of important nutrients for your body. Among the nutrients in this plant can be B vitamins, proteins and minerals such as magnesium and potassium. But one of the most important nutritional properties of wheat is its high fiber content, which of course is not present in white flour and is found only in products made with wholemeal flour. We have said a lot about the effective role of fiber in improving the function of the digestive system, regulating appetite and better absorption of other nutrients, so by eliminating wheat and its products from your diet, you have only deprived your body of all these nutrients. Wheat is also a rich source of energy due to its high calorie content, and only 100 grams of it can provide 20% of the energy you need during the day.
– Our body needs 30 grams of fiber per day for the proper functioning of the digestive system, but most of all, we are faced with a lack of fiber. Of course, fiber deficiency not only causes poor digestion and digestive problems, but can also increase the risk of diseases such as type 2 diabetes. Whole wheat flour is one of the best sources of insoluble fiber, which is essential for the health of the digestive system.
– Since carbohydrates are one of the main groups of foods, their complete elimination from the diet is almost impossible. For this reason, some may think that replacing wheat with other grains or products without wheat is a good solution. You should know that most of these products are made with different types of starch from rice, corn flour or potatoes and have a high blood sugar or GI index. A higher index means a higher increase in your blood sugar and appetite after consuming them, and can increase the risk of weight gain in a person. But on the other hand, products made with whole wheat flour have a low GI index, which in addition to regulating blood sugar levels, due to their high fiber content, can reduce appetite and feel full in the long run.
Read more: How to stay lean with wheat grains?
After all, is wheat good or bad?
As we said, except for a very small percentage of the population, most of us will not have a particular problem with consuming wheat and it does not seem very wise to completely eliminate this nutrient from the diet. Of course, you should keep in mind that the mentioned health properties for wheat are only found in products made with wholemeal flour. White flour can have about 75% less nutrients than whole wheat flour. Also, by eliminating wheat from your diet, you get an important source of minerals, nutrients, vital amino acids and a variety of antioxidants from your body. So it is better to use whole wheat flour in a balanced way in the diet, in addition to providing the calories needed by the body to provide important sources of nutrients and fiber. If you think that eating wheat can make your condition worse or you may be allergic to it, it is best to talk to your doctor or dietitian about it and describe your symptoms. In many cases, wheat may not be the cause of the allergies or side effects you experience.
Prepared and edited by: Sanaz Motalebi Khameneh, nutritionist and dietitian
Source: Dr. Salam