What's better to eat while on a diet, whole wheat or whole grain?
Thread: Whole grain vs whole wheat?
01-13-2011, 12:27 PM #1
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01-13-2011, 12:29 PM #2
01-13-2011, 12:40 PM #3
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One of the main differences between whole wheat and whole grain is the process that is used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value from the end product. By contrast, whole-grain flour does not go through this refining process, and thus maintains the natural level of nutrients.
01-13-2011, 12:55 PM #4
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Whichever you enjoy eating. Just fit within your targeted cals/macros.
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01-13-2011, 01:02 PM #5
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01-13-2011, 01:06 PM #6
Grains in their natural form have a low glycemic index, while processed carbohydrates, including those made with flour have a high GI. The reason is that it takes longer for digestive enzymes to reach the starch inside whole grains or grains cracked into large pieces, slowing down the conversion of starch to sugar.
Eating a lot of foods that are high on the glycemic index will produce spikes in blood sugar that can lead over time to insulin resistance. Insulin resistance is associated with obesity, high blood pressure, and an increased risk of diabetes.
When grains are pulverized into flour, whether whole or not, their surface area expands dramatically, providing a huge, starchy surface area on which the enzymes can work. Consequently, the conversion to sugar happens very quickly.
Whole wheat bread and products labeled "whole grain" are usually made with flour. If you check a list of the glycemic index of various foods you'll see that finely textured whole wheat bread has the same GI as white bread – about 70, making both high GI foods. I recommend cutting down on all products made with flour and increasing consumptions of grains in their more natural state.
If you're lucky enough to live in the Northwest there is a company called "Daves Killer Bread" that makes some fantastic "Good Seed" flourless bread made from cracked grains and many other seeds and healthy stuff. There is also Ezekial bread which can be found flourless.
01-13-2011, 01:14 PM #7
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