At Revolution Training in Stamford, CT, we value our clients and often think of them as family. That’s why we spend a lot of time answering fitness questions that go beyond the workouts and exercise programs. Diet is such an important part of fitness, and we often get questions on the best foods to eat and what not to eat. One of the most frequently asked questions is about what to eliminate from diets to lose weight and be healthier. In fact, many clients ask whether they have to get rid of white flour to shed those extra pounds and perform the best in the gym. The answer is yes, white flour and products made from white flour aren’t the healthiest options to eat.
White flour is ultra processed and all the good nutrients are removed.
Grain contains three parts: the bran, endosperm and germ. The bran is the hard outer layer. It’s a good source of fiber, antioxidants and B vitamins. The inner section of the seed is the germ. It’s also a good source of B vitamins, plus minerals, fat and protein. The middle is the endosperm that feeds the plant. It’s starchy and mostly carbohydrates. Refining the flour removes the most nutritious parts, the bran and the germ, leaving only the starchy part. The flour goes through a number of processes, like bleaching. Even though companies add nutrients and call the flour enriched, many of the added nutrients aren’t bioavailable to our body.
The type of food that uses white flour aren’t normally healthy options.
Think about the type of food you normally find containing white flour. The first to come to mind is bread, but other options are cakes, cookies, donuts, pasta, crackers, pizza crust, pie crust and cereals. Most of these would be considered junk food, not just because of the white flour, but also because of the additives like preservatives, sugar, salt and unhealthy oil. They’re high in calories and low in nutrition, making them a horrible option for weight loss.
White flour not only can lead to obesity, but also to insulin resistance and diabetes.
White flour products can pack on the pounds, without providing any benefits. They have a high glycemic index, which means blood sugar levels increase rapidly after consumption. The fiber is removed, so there’s nothing to slow the absorption. Studies show that switching from white flour to whole grains dramatically reduces the risk for diabetes, insulin resistance, cancer and cardiovascular disease.
- Inflammation is a leading cause of a variety of diseases. In fact, inflammation is linked to diabetes, heart disease and Alzheimer’s disease. White flour is linked to increased levels of inflammatory markers in the blood.
- You’ll improve your digestive tract with the fiber when you switch from white flour to whole grain. Since the fiber is removed from white flour, it can impact the healthy microbes in your gut that aid in many functions of the body.
- Products made with white flour don’t contain fiber, so you won’t feel full as quickly or for as long. Fiber is filling and can keep you satisfied longer, since it does slow digestion. You’ll eat less and lose weight easier.
- If you are gluten intolerant or have Crohn’s disease, white flour will make you sick, but so will whole grain. You can opt for flour made from wild rice, coconut, almonds, brown rice, buckwheat, sorghum, teff, quinoa, amaranth or oats to avoid that.
For more information, contact us today at Revolution Training