Health Viewpoints
Many foods are made from refined wheat, and although they are popular dietary choices, relying on these products long-term may affect our health.
Take my friend Mr. Li, for example. He has refined wheat at every meal, whether noodles, steamed buns, or dumplings. Recently, he noticed he was feeling more fatigued and gaining weight. A hospital checkup revealed that his blood sugar was high and his cholesterol levels were abnormal.
Most store-bought wheat products are made from refined flour. In some cases, foods made with white flour may be the better choice. However, including a variety of whole grains in your diet is recommended for more balanced nutrition and better blood sugar control.
Benefits of White Flour
1. Easy to Digest
Since the bran and germ of wheat are removed during white flour processing, white flour contains less fiber than whole-grain flour and is therefore easier to digest. For people with weaker digestive systems, such as children, the elderly, or people with sensitive gastrointestinal tracts, white flour may be the right choice.2. Smoother Taste
White flour products taste softer and smoother and are thus favorable for making a number of popular foods, such as biscuits, pastries, and noodles.3. Easy to Store
White flour has a longer shelf life and is easier to store because it contains less fat and water.Disadvantages of White Flour
Although white flour offers a number of benefits, we should also be aware of the adverse effects it might have on our health.1. Nutrient loss
When the bran and germ are removed from wheat, large amounts of B vitamins, trace minerals, and dietary fiber are also removed. Long-term consumption of white flour-based products could result in deficiencies in certain nutrients, especially B vitamins, iron, and magnesium.2. Diabetes Risk
After we eat baked goods made with white flour, our blood sugar tends to rise rapidly, causing the pancreas to secrete an additional amount of insulin to help suppress the blood sugar level. This results in larger fluctuations in blood sugar. If the pancreatic islets are overworked, they will become exhausted sooner and be unable to produce enough insulin when needed, which could lead to Type 2 diabetes.One study found that compared with standard pasta, low-starch, high-fiber pasta can alleviate the increase in post-meal blood glucose levels in healthy participants and people with Type 2 diabetes.
3. Lack of Dietary Fiber
Dietary fiber is important for physical health, especially for the intestine. It can prevent constipation and lower cholesterol and blood sugar.White flour lacks dietary fiber. People who rely too much on white flour may become vulnerable to fat accumulation and have a higher risk of obesity. They may also develop other metabolic syndromes, such as high blood pressure, high blood sugar, and high cholesterol, which is a risk factor for cardiovascular disease, increasing the incidence of atherosclerosis and heart disease.
A 2023 meta-analysis published in “Food & Function” involving 1.6 million people found that a higher total fiber intake that includes a variety of dietary fibers, such as cereal, vegetables, legumes, water-soluble fiber, and water-insoluble fiber, is associated with a lower risk of all-cause mortality, cardiovascular disease mortality, and cancer mortality.
Suitable Substitutes
Here are some healthy alternatives to white flour.1. Whole-grain wheat flour. Whole-grain wheat flour retains the bran and germ of wheat and is rich in fiber, vitamins B and E, and trace minerals such as calcium, magnesium, iron, and zinc. It can replace white flour for steamed buns, bread, or noodles.
2. Mix and match. Mix 50 percent whole-grain wheat flour with 50 percent white flour to enhance nutrient content.
3. Enrich the taste. You can add nuts, seeds, and healthy condiments to whole-wheat food to improve its taste. Personally, I don’t like whole-grain bread, but recently, a friend gave me some that had a variety of nuts mixed into it—I found it to be surprisingly delicious!
4. Eat whole-grain and multigrain foods. With foods such as noodles and bread, you have many grain options: brown rice, quinoa, buckwheat, etc. Whole grains are rich in fiber and nutrients. In 2022, a Harvard University study analyzed data from three cohorts of men and women. They found that a daily intake of whole-grain foods (16 grams per serving) provided a 7 percent reduction in the risk of coronary heart disease. An increased intake of all other whole-grain foods, except for popcorn, has been associated with a significantly lower risk of coronary heart disease.
Diversify your diet and try various whole-grain foods so you don’t have to rely on white flour products.
We can significantly improve our health by making these simple dietary changes and choosing the right nutrient-rich alternatives.
Views expressed in this article are the opinions of the author and do not necessarily reflect the views of The Epoch Times. Epoch Health welcomes professional discussion and friendly debate. To submit an opinion piece, please follow these guidelines and submit through our form here.
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