Healthy facts about whole-wheat flour vs. white _ healthy eating _ sf gate

Eating foods made from flour — wheat grains crushed into a fine powder — contributes to your grain intake for the day, helping you reach the six 1/2-cup servings of grains recommended daily by the U.S. Banana bread recipe with baking powder Department of Agriculture. Home made banana bread However, not all flours are created equal: White flour is made from heavily refined and processed wheat grains, while whole-wheat flour is made from grains that have not undergone heavy processing. Recipe for homemade banana bread Whole-wheat and white flours differ in their nutritional value.

One of the primary nutritional differences between whole-wheat and white flour is the food’s fiber content. How do u make banana bread Dietary fiber has a number of health benefits — it prevents constipation, lowers blood cholesterol and might help you lose weight, according to Colorado State University. Chocolate chip banana nut bread recipe The refining process associated with making white flour separates the fiber-rich brain from the rest of the grain, so white flour typically contains less fiber than its whole-grain counterpart. Easy banana bread 2 bananas For example, 1/2 cup of white flour contains 1.3 grams of fiber, while an equal serving of whole-wheat flour contains 6.4 grams. Banana bread 2 bananas As a result, selecting foods that contain wheat flour helps you reach your dietary fiber intake goal — 28 grams daily if you follow a 2,000-calorie diet, according to Colorado State University.

Any carbohydrate-containing food — including those containing either whole-wheat and white flour — has some effect on your blood sugar.

Ingredients to make banana bread After you eat a meal, your body breaks the carbohydrates from your food into glucose, a simple sugar. Banana bread with baking powder This glucose then enters your bloodstream, so it can circulate throughout your body and provide fuel to your cells. Banana bread machine The glycemic index, or GI, of a food serves as a measure of how quickly this process occurs. Sour cream banana bread recipe High-GI foods lead to rapid blood sugar spikes and subsequent crashes that leave you hungry and irritable shortly after eating. Banana bread recipe with 2 bananas Low-GI foods absorb more slowly to prevent blood sugar spikes and crashes, so you’re satisfied for longer after your meal. How to make the best banana bread Bread made with 100 percent whole-wheat flour has a GI of 51, according to Harvard Medical School, while bread made with white wheat flour has a GI of 71. Banana bread re If you seek to regulate your blood sugar after a meal, choose foods made with whole-wheat flour.

Whole-wheat flour provides a nutritional advantage over some white flours due to its vitamin content. The best banana bread recipe ever Whole-wheat flour contains several vitamins, including folate, riboflavin and vitamins B-1, B-3 and B-5. Banana bread reteta Some types of white flour contain lower levels of these vitamins, since the processing involved in making white flour destroys the grains’ vitamin content — for example, 1/2 cup of whole-wheat flour contains 3 milligrams of niacin, while an equivalent portion of white flour contains only 0.8 milligrams. How to make simple banana bread To combat this, some food manufacturers enrich their white flour with vitamins to replace the nutrients lost during processing. Banana bread with As a result, whole-grain flour often contains higher levels of vitamins than unenriched white flour but roughly compares to vitamin-enriched white flour. Best moist banana bread recipe ever Check the nutrition label to determine if a bag of white flour has added vitamins, and compare different brands of flour to maximize your vitamin intake.

Making a few easy substitutions in your diet helps you reap the nutritional benefit of whole-wheat flour without sacrificing the foods you love. Bread machine banana bread recipe When you bake at home, try using a mix of whole-wheat and white flours for cookies, muffins and cakes, and opt for 100-percent whole-wheat flour to make homemade bread. How long to bake banana bread At the grocery store, check your bread labels to select loaves made with 100 percent whole wheat — this bread is made using whole-wheat flour, whereas those labeled simply “whole-wheat” might contain a mix of whole wheat and white flours. Banana bread baking powder In the pasta isle, skip the white pasta and opt for noodles made from a mix of white and whole-wheat flour. How to do banana bread Pasta made with 100-percent whole wheat feels gummy after cooking thanks to the pasta’s fiber content, so choosing pasta made using some whole-wheat flour boosts the nutritional content of your meal without sacrificing texture.

Sylvie Tremblay holds a Master of Science in molecular and cellular biology and has years of experience as a cancer researcher and neuroscientist. Banana banana bread recipe Based in Ontario, Canada, Tremblay is an experienced journalist and blogger specializing in nutrition, fitness, lifestyle, health and biotechnology, as well as real estate, agriculture and clean tech.

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