Learn all of the benefits of whole wheat

Bread isn't exactly the banner food for better blood sugar. But the truth is, people who eat more whole grains have a much lower risk of diabetes. Read this article to learn more about whole wheat and how it's good for you.

• Whole grains help improve the body's sensitivity to insulin, the hormone that manages blood sugar. In one study of 978 subjects, higher whole grain intake meant increased insulin sensitivity, which translates into better blood sugar control.
• Whole grains also benefit your heart. Countless studies have confirmed that people who eat a lot of whole grain foods cut their heart disease risk by anywhere from 15 to 30 percent compared with people who go "white" all the way (or avoid grains altogether). Chalk up whole wheat bread's heart benefits to its antioxidants, fibre, and cholesterol-reducing plant sterols.
• Want to lose weight? Switch to whole wheat. A famous study looked at more than 74,000 women and found that those who ate the most whole grains were a whopping 49 percent less likely to gain weight over a 12 year period than those who ate the least. Why? Whole grains are filling, in large part because of their hefty fibre content.
• Whole grains are gentler on your blood sugar than their refined-grain counterparts. Steadier blood sugar means steadier weight.
• Whole wheat bread contains the germ of wheat, where most of the nutrients are located. White bread is missing the germ, and also contains much less fibre.

• Use whole wheat bread instead of refined white bread for sandwiches. A portion of whole wheat bread provides about 70 calories. But watch out: some heftier slices have as many as 110 calories each.
• Look for whole wheat hamburger buns and make pizza with whole wheat dough.
• If you're using croutons for soups or salads, make them whole wheat. The same goes for bread crumbs in cooking and baking. To make croutons, cube two slices of whole wheat bread and toss with 10 millilitres (two teaspoons) olive oil, then spread in a small baking pan and bake at 175°C (350°F) until crisp (15 to 25 minutes).
• Use whole wheat pitas as the base for quick, healthy lunches. Stuff them with healthy ingredients like carrots, tuna, chickpeas, tomatoes, arugula, and so on. Alternatively, use grilled vegetables, tomato sauce, and a bit of cheese for a fast pizza.
• If you enjoy baking bread and want to make loaves with 100 percent whole wheat flour, add wheat gluten (vital gluten, found in the bulk section of natural foods stores) at a ratio of 15 grams (one tablespoon) gluten to 260 grams (two cups) flour. This helps compensate for the additional bran and germ in the whole wheat, which does not contain gluten.

All things considered, whole wheat bread has the edge over white bread in every way. It's definitely worth it to make the switch. Plus, after changing over, many people find that they actually prefer the taste of whole wheat. So take the plunge and enjoy!