Saturday, July 9, 2022

Blood Sugar Impact Of Whole Wheat vs. Refined Wheat

The Study

In a randomized crossover trial, 16 subjects consumed a breakfast cereal with either whole wheat flour or refined wheat flour. Postprandial blood sugar was measured with glucose monitors for up to 4 hours after consuming the cereal.

There was a very small difference in the glycemic response between the 2 test cereals.

American Journal of Clinical Nutrition 2022 115:1013-26

Take Home Message

Maintaining a stable blood sugar is critical if you are trying to lose weight or reduce your risk of chronic disease. Whole grains are generally a much better choice than refined grain. For example, white rice is much harder on your blood sugar than brown rice.

However, with wheat, there does not seem to be much of a difference between refined wheat and whole wheat. They both hit your blood sugar pretty hard. I recommend to my clients to avoid all wheat and focus on other sources of whole grains such as oatmeal, brown rice and quinoa.



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