Whole wheat flour for weight loss now it is a very controversial topic to discuss because a majority of people avoid eating whole wheat flour during their weight loss process but according to my experience & whatever I searched about it on that basis, I can say this is not 100% true. You can include whole wheat flour in your diet even if you are on weight loss process. Here in India, we all are habituated to have whole wheat roti/chapatti (Indian Bread) since ancient time. Roti/chapati (Indian Bread) are prepared in almost every Indian house regularly & it is very difficult to exclude it from our meal here in India. Here I will share some of the nutritional facts of whole wheat flour so that you can easily include it in your diet without any fear.
Rich In Dietary Fiber: Whole wheat flour contains a high amount of dietary fiber which makes food heavier without adding more calories and keeps you full longer period of time and prevents you from overeating throughout the day.
Prevent Constipation: As whole wheat has soluble fiber in it which makes it easy to digest and prevents you from constipation.
Structure Benefits: One of the most important thing which makes whole wheat extra beneficial for our health as well as for our weight loss is it’s structure. Whole wheat is layered with- endosperm, germ, and bran which makes it super nutritious for our health.
Carbohydrate: People often avoid whole wheat flour during their weight management for one more reason that it contains carbs but here I would like to mention that whole wheat contains complex carbohydrate due to which it will not cause you weight gain as compared to other carbohydrate-containing foods & along with that it is perfect for diabetic patients. So it a healthy food option to choose.
Other Nutritional Values: It is low in saturated fat which makes it safe for your heart health. It is a good source of protein. It also has a very low GI (glycemic index) load which again makes it perfect for diabetic patients along with the people interested in weight management. It has zero cholesterol. It is a good source of sodium, potassium, calcium, iron, and magnesium.
Now let’s talk about the biggest reason which resists you to eat whole wheat flour is gluten. Now first let’s know what is gluten?
What Is Gluten: Gluten belongs to the family of protein which finds in whole wheat, barley, spelt and rye. There are 2 types of protein present in gluten glutenin and gliadin. When flour mixed with water it forms a sticky structure and provides the elasticity to the dough and provides it the flexibility. It is said that gluten gets stuck in your intestine and affects your digestive system but this does not go for everyone this can happen with few people like if someone who is sensitive to gluten or have a certain kind of disease like thyroid patients and majorly people who are suffering celiac disease these people should definitely avoid foods containing gluten so as whole wheat flour.
Gluten For Thyroid: As I will not go in the depth of this, in this particular article but I will just give you a small overview as per my research that if you have thyroid & you skip gluten from your diet it will heal inflammation in your body & recover your body from thyroid because in this way you will be able to heal your gut so it means thyroid patients should also avoid whole wheat flour as it contains gluten.
Now according to me, you should include whole wheat flour (roti/chapatti) in your diet but always maintain your quantity like do not overeat it (do not go up to 4-5 rotis) always check that whether you are gluten allergic or not or whether you have any medical issues such as thyroid in which you are not allowed to have gluten containing foods and if you have celiac disease CD totally avoid it. Try to have roti in the day time (in your lunch) instead of having it in your dinner if you are in weight loss process.