Can Wheat Really Impact Your Body Weight?

With so many conflicting messages about what foods and nutrients affect your body weight, it can be difficult to figure out the truth. The wheat you eat impacts your body weight and contributes to your nutritional status and overall health. Not all wheat products are the same, and a nutritionist can help you select the best ones for your needs.

Calorie Balance

Your calorie balance determines whether you gain weight, maintain your current weight or lose weight. Too much wheat can make you gain weight because you gain weight when you eat more calories than you burn. A whole-wheat English muffin has 134 calories, a half-cup of shredded wheat cereal has about 100 calories and a half-cup of whole-wheat pasta has about 87 calories, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Refined Wheat

Refined wheat products, such as white bread, pretzels, flour and pasta, might increase your chances of gaining weight. They are high-glycemic, which means they lead to spikes in your blood sugar levels, then quick crashes, according to the Linus Pauling Institute. When your blood sugar falls, you might feel hungry again soon after your meal. Refined wheat products are low in fiber, which is a filling nutrient, and over time, a high-glycemic, low-fiber diet might lead to weight gain.

Whole Wheat

Whole grains contain the bran, germ and endosperm of the entire grain kernel, and you might find it easier to control your weight when you choose whole wheat products instead of refined. Individuals who eat more whole grains tend to have lower body weights, according to the Linus Pauling Institute. This might be a result of the high amount of fiber in whole grains; wheat bran cereals are especially good sources.

Recommendations

A nutritious diet to control your body weight provides the right number of calories for your age, gender and physical activity level, and it includes a variety of foods from each of the food groups. A balanced 2,000-calorie diet includes 6 oz. of grains each day, with at least half from whole grains, such as whole wheat, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Enriched, refined and fortified whole-grain wheat products are rich in vitamins and minerals. Portion control is critical in controlling your weight.