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Weight loss tip 2: Limit flour products

Posted on September 20, 2017 at 12:05 AM

Eating foods that are made from flour can be a problem for weight loss. When you eat flour, your body answers back with insulin. And when there's insulin around, it's harder for you to lose weight.

Insulin is a hormone made by the pancreas. It's a mover. It moves things around.

Insulin moves sugar. As you probably know, insulin helps to move glucose into the cells so that the glucose can be used by the body to make energy. Without insulin or without enough insulin, blood sugar numbers soar. Most people make enough insulin to get the job done, but people with type 1 diabetes need insulin injections because their bodies don't make enough or any insulin. In the case of type 1 diabetes, injected insulin moves the sugar into the cells. On the other hand, type 2 diabetes is caused by too much fat in the cells, not a lack of insulin.

Insulin also moves fat molecules into the fat tissue. When you eat flour and insulin levels rise, it's more likely that you'll gain weight.

Is all flour a problem? Not all flour is made from grains. Flour can also be made from dehydrated fruits and vegetables, dried beans and lentils, nuts, and seeds, but it seems that only milled grains have the ability to raise insulin and store fat. When you mill grains into flour, the fiber is broken up, and the body immediately responds with high blood sugar readings and lots of insulin. This insulin will escort excess calories into the fat tissue and will prevent weight loss or encourage weight gain.

All grain-based flour starts out with high-fiber whole grains, so don't be fooled when manufacturers claim their products are made from whole grains. Check the ingredients label to see if the grains have been milled to flour. As you know, high-fiber foods, whether whole grains, legumes, fruits, or vegetables, lower blood sugar, and limited insulin is made by the body when you eat them. Eating high-fiber foods, including whole grains, does not encourage fat storage.

How do you avoid grain flour? It's easier than you might think. Here are some suggestions:
  1. Stay away from ready-to-eat breakfast cereals like Cheerios. Even though General Mills claims that thier innocent little oat circles are made from whole grains, Cheerios have been shown to skyrocket blood sugar as quickly as white bread. What started out as a whole grain oat is now flour.
  2. Eat sprouted-grain bread. Manufacturers of sprouted-grain breads do not use flour. They soak the whole grain, completely intact, which makes it malleable. Manufacturers also allow it to sprout, making it more nutritious. Combining it with other sprouted grains and often sprouted  lentils, nuts, and seeds, the sprouted bread is a whole food that will not spike insulin levels.
  3. Try pasta made from non-grains. Supermarket shelves are stocked with pastas of all kinds, e.g. sprouted-grains, black bean, chickpea, lentil. Cooking requirements maybe different than conventional pasta, so check the directions on the package.
  4. When a recipe calls for flour, substitute flour made from sprouted-grains, black bean, chickpea, or lentils. You can even make your own  flour. Just put those dried chick peas or other dried food in your blender and press high.

Categories: Weight loss, Food

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