Whole Foods

What are

The term " whole foods " refers to baked products made from whole wheat flour. Currently, these are highly sought after products, although not all consumers are aware of their importance.

In the past, whole wheat flour was considered the flour of the poor; today, whole foods are on average more expensive, as they are obtained by re-aggregating separated parts during the refining process (bran, cruschello and tritello).

Benefits and Property

Integral food, in most cases, is nutritionally better, since it has a higher content of:

dietary fiber
minerals
water-soluble vitamins of group B

The caloric intake, contrary to what is commonly believed, is not significantly lower than the refined flours (the difference is a few percentage points, around 2-6%), since it is linked to the share of starch, a polysaccharide present in similar quantities in two products.

Furthermore, the bioavailability of the minerals contained in whole foods is reduced, as they are chelated by the phytic acid present in the fiber.

Despite this, dietary fiber, although not a nutrient, has nutritional and metabolic effects that make it a very important component of our diet:

1. Increased satiety;

2. Improvement of intestinal function;

3. Prevention of colorectal diseases;

4. Reduction of cardiovascular risk in relation to the positive effects on carbohydrate and lipid metabolism.

In adults, an average daily fiber consumption of about 30g / day is recommended, through foods that are naturally rich in it. However, it should be pointed out that the use of whole foods without controlling the caloric intake of the diet is not sufficient to reduce body weight; in addition, excessive consumption of fiber can lead to mineral deficiencies, especially in those who follow a low-calorie diet.