6 dangerous side effects of eating bleached flour, says science – eat this, not this

Before you can really understand what happens to your body when you eat bleached flour, you need to know what bleached flour is and what foods you will find it in. This fine white flour is a staple in many foods, such as bread, pancakes, waffles, cereals, biscuits, pastries, cakes and pastries.

Bleached flour, as the name suggests, is bleached white. But first, it is refined, which means that the wheat grain that started is completely devoid of nutrient-rich bran and wheat germ germ, leaving only the softer endosperm. “The refining process results in less protein, less fiber and fewer vitamins and minerals than its whole-grain counterpart,” he said. Eat this, not this! member of the board for medical examination Molly Hambry, MS, RD, LDregistered nutritionist.

After refining, the ground flour is bleached from grain mills by treating the flour with chemicals such as chlorine gas or benzoyl peroxide. The final product is bright white flour, which is super fine and velvety soft, ideal for the production of delicate baked goods.

Although it is a staple for the household, bleached flour is not the best choice of flour when it comes to your health. “Regular choices of refined flour foods not only make you miss important meals, but can set you up for lower satiety and poorer blood sugar control,” explains Hambry. Therefore, foods made from whole grains are recommended; they contain the most nutrients, including dietary fiber, which minimizes the impact of carbohydrates on blood sugar. “Choose 100% whole grains for at least half of all daily cereal choices,” Hambry advises.

Over time, consuming very simple sugars – such as those in bleached flour products – can make your insulin response less effective, requiring your pancreas to pump more insulin, which is a hormone that carries sugar (glucose). in your cells, where it can be used as fuel. This can cause insulin resistance when your insulin becomes less effective at moving glucose into your cells so that it builds up in your blood. This can lead to health problems such as the following. Read on to learn more and more information on how to eat healthily, don’t miss the Best Juice №1 to drink every day, says Science.

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Type 2 diabetes is a chronic disease characterized by insulin resistance, which leads to very high blood sugar levels. While genetics, race, and ethnicity and age play a role, lifestyle is a major contributor to type 2 diabetes, so the disorder can be reversed through diet and exercise. Thirty-seven million Americans have type 2 diabetes and approximately 96 million have prediabetes, a precursor to the disease, according to the CDC’s National Diabetes Statistics Report. Type 2 diabetes is a serious disease that can lead to blindness, nerve damage, kidney disease, heart attack and stroke.

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Obesity is another sign and symptom of high blood sugar and poor insulin sensitivity, often due to consuming too many bleached flour products. When foods are low in fiber, they do not satisfy your hunger for long, so you end up wanting to eat more and more. This is a huge puzzle for anyone trying to lose weight – and sheds light on the decision: Do not eat refined flour; take more fiber. Dietary fiber slows down digestion, breaking down food into glucose, so you feel full for longer after eating. Clinical trials such as this study in Nutritionshows convincing evidence of the ability of fiber to promote weight loss and weight maintenance.

CONNECTED: The best brands of bread bought from the store, according to nutritionists

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We have all experienced it, some worse than others. And if it occurs regularly, it can literally turn into pain in the buttocks – hemorrhoids and anal fissures are common side effects. Although there may be many reasons for getting a backup, some of which require medical diagnosis and help, it is often the result of a lack of dietary fiber. You may be eating too many fiber-free foods, such as those made with refined bleached flour.

Dietary fiber is essential to keep your digestive tract working properly and keep your poop properly without the need to push. Studies show that high-energy foods and low-fiber, high-sodium sugary foods are associated with a higher incidence of constipation. If you eat too many simple carbohydrates, start eating more fiber in your diet, but do so slowly and drink plenty of water to keep your stools soft and moving smoothly.

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Nutritionists tell us all the time: Eating white bread, pastries, biscuits, cereals and pasta from refined grains and white rice does more than quickly raise your blood sugar – it also tends to replace healthier foods. If you eat crackers and brownies, you probably don’t eat apples, grapes and carrot sticks. If you’re eating bread with your spaghetti noodles that aren’t made from lentil flour or wholemeal flour, you’re probably hungry for dessert shortly after you’re done eating. When you eat a lot of bleached flour products, you are effectively throwing away many of the nutritious, wholesome foods you need to eat.

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Officially called “chronic low-grade inflammation,” this is when your immune system is in a constant, long-term state of anxiety, pumping out chemicals in the immune system that can damage cells over time. “Chronic inflammation can cause weight gain, skin problems, digestive problems and many diseases, including diabetes, cancer, depression and heart disease,” he said. Mike Zimmermanauthor of our book 14-day anti-inflammatory diet. Several studies suggest that high carbohydrate intake, especially from high glycemic index foods such as pastries, biscuits, pasta and other bleached flour products, is associated with high concentrations of pro-inflammatory compounds in the immune system.

CONNECTED: 5 foods that secretly increase inflammation in your body, say nutritionists

elderly man experiencing chest pain, heart attack
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Cardiovascular disease, heart attack and heart failure are associated with metabolic disorders – inflammation, high blood sugar, diabetes and obesity. In 2017, an article published in The lancet presented evidence showing that eating very refined cereals was associated with higher mortality than CVD, while fat consumption was not. A few years earlier meta-analysis in BMJ show that people who eat the most fiber have the lowest risk of coronary heart disease. IN BMJ a study found that every 7 grams of extra fiber consumed daily reduced the risk of CVD by 9%.

So, the evidence continues to grow: Eating foods high in dietary fiber has many positive effects on your body, while bleached flour foods devoid of healthy fiber and nutrients offer few, if any, benefits other than satisfying your sweet. are you hungry? Check out these popular foods with more fiber than oatmeal.

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