Wheat flour is probably the most commonly used flour and is found in most breads, bagels, buns, English muffins, muffins, crackers, pizza dough, croissants, cookies, pies, cakes and other baked goods. Most foods containing wheat flour are processed and contain a large amount of carbohydrates, without providing a good source of important nutrients. If you have insulin resistance, decreasing your consumption of wheat flour could help you both lose weight and improve your insulin sensitivity.
Insulin Resistance
Insulin is produced by the pancreas and released after you eat carbohydrates to prevent your blood sugar levels from rising too high. However, if you are overweight, especially if you carry excess weight around the middle; or have prediabetes, Type 2 diabetes, metabolic syndrome or polycystic ovary syndrome; your body may be resistant to the action of insulin. Despite your pancreas producing more and more insulin in an attempt to do its job, your cells are not sensitive to insulin anymore. If you are insulin-resistant, you probably have both high blood sugar and insulin levels, according to the National Diabetes Information Clearinghouse. Insulin resistance can lead to weight gain or an inability to lose weight, Type 2 diabetes and inappropriate blood sugar control.
Wheat Flour and Carbohydrates
Over 80 percent of the calories you get from wheat flour are provided by carbohydrates. A slice of bread contains about 15 g of carbohydrates, a 1.5-cup bowl of pasta has 65 g of carbohydrates, a large bagel brings 66 g of carbohydrates, a 12-inch turkey sub provides 93 g of carbohydrates and a large oat bran muffin comes with 67 g of carbohydrates. The 2010 Dietary Guidelines for Americans recommends that 45 to 65 percent of your calories come from carbohydrates. This would represent a daily intake of 225 to 325 g of carbs based on a 2,000-calorie diet.
Wheat Flour and Insulin Resistance
The high carbohydrate content of wheat flour and the foods made with wheat flour can perpetuate your insulin resistance problem. As the carbohydrates from the wheat flour are broken down into glucose, a type of sugar, and absorbed into your bloodstream, these large amounts of glucose stimulate your pancreas into producing large amounts of insulin. Lowering your intake of wheat flour will hep you reduce your carbohydrate consumption, which will in turn lower your insulin levels and help you better manage your insulin resistance. Lowering your insulin levels can also help you lose weight and subtracting a few inches around the waist is another excellent way to improve your insulin sensitivity.
Go Wheat-Free
Try reducing your consumption of wheat flour for a month to see if it helps you lose weight and feel better. Carefully read food labels and avoid any foods containing wheat flour. Instead, base your meals on non-starchy vegetables, such as onions, tomatoes, leafy greens, broccoli and cauliflower; along with an adequate serving of protein from fish, poultry or meat; and healthy fats from olive oil, avocado or nuts. You can get moderate amounts of carbohydrates from fresh fruits, plain yogurt and controlled amounts of wheat flour-free whole grains, including quinoa, barley and oats.
References
- National Diabetes Information Clearinghouse; Insulin Resistance and Pre-Diabetes; October 2008
- U.S. Department of Agriculture and U.S. Department of Health and Human Services: 2010 Dietary Guidelines for Americans
- USDA National Nutrient Database: Nutrient Data Laboratory
- "Annals of Internal Medicine"; A Low-Carbohydrate, Ketogenic Diet versus a Low-Fat Diet to Treat Obesity and Hyperlipidemia; William S. Yancy Jr. et al; May 2004
