With the amount of misinformation and attention surrounding diet culture, it can be difficult to know if you are achieving a balanced diet or if you are losing out on key nutrients your body needs. You may wonder, what does a “balanced diet” really mean? According to dietitians, a balanced diet means variety, with most recommendations being 3 cups of dairy per day, 50% of your foods being whole fruits and vegetables, 25% being protein and 25% being grains, with at least half of that being whole grains. This is where wheat, more specifically whole wheat, comes into play.
Why Do I Need Wheat?
Contrary to popular belief, wheat provides numerous nutritional benefits that are essential to a balanced diet. A few of the nutritional benefits include complex carbohydrates, plant-based protein and essential B vitamins. Dietitians recommend making at least half of your daily grain intake whole wheat to maximize fiber intake and support long-term health.
With being high in fiber, wheat helps you feel full for longer and assists in digestion. Wheat also has complex carbohydrates, meaning it gives you lasting energy all day. On top of all of this, wheat supplies important nutrients like iron and magnesium, which can help with blood pressure regulation.
To ensure you are receiving all the nutritional benefits that wheat has to offer, choose to bake with whole wheat flour or buy your bread, rolls, etc. that is labeled “made with whole wheat flour.” The reason we say this is because of what happens during the milling process to create the flour. Wheat kernels, or berries, are made up of the bran, germ and endosperm. During the milling of all-purpose (AP) flour, the bran and germ are removed, leaving only the endosperm. The bran provides fiber, B vitamins and minerals, while the germ contains healthy fats, vitamin E and antioxidants. The endosperm contains mostly starch and protein, which is still good for you, just not as beneficial to your body as the whole wheat berry. Whole wheat flour milling on the other hand, involves grinding the whole wheat kernel and keeps the bran, germ and endosperm intact. You can also opt for enriched flour or food labeled “made with enriched flour,” which means it is AP flour but with the nutrients lost added back in.
How Do I Incorporate More Whole Wheat Into My Diet?
Incorporating more whole wheat into your diet is very easy, you just need to swap some staples in your existing diet! For example, choose whole wheat bread for your avocado toast rather than white. This small swap makes a huge difference. Don’t forget to pair your breakfast with some eggs. While whole wheat bread is more protein packed than white bread, you still need a good amount of protein to start your day.
When working on adding in more whole wheat to your diet when baking, there are simple ways to achieve this. Switch from AP flour to whole wheat flour when baking quick breads and rolls, since whole wheat flour has more nutrients than AP flour. If you want to keep some of the fluffiness that AP flour provides, substitute half of the AP flour with whole wheat flour to add in nutrients. You can also optimize white whole wheat flour to achieve the lighter color that AP flour is known for.
Ultimately, building a balanced diet is about making informed choices that nourish your body and fit your lifestyle. Wheat can play an important role by providing fiber, lasting energy and essential nutrients that support overall health. The next time you’re planning a meal or baking a favorite recipe, consider making a simple swap to whole wheat. Small choices today can have a lasting impact on your health.
