I’ve frequently been questioned about what the mechanism of action is that makes true whole wheat a helping factor in body weight management. As it turns out, it is a complex answer (like so often in life and in nutrition).
Fiber in whole wheat
- decreases the density of calories in food. (Because fiber does not provide calories, by definition, it is like diluting the amount of calories in a given volume.)
- increases the bulk of the food consumed and takes a little longer to chew. This helps to make the individual feel as if he or she has consumed a larger volume and improves the chance for the individual to feel full before consuming too many calories.
- causes the body to absorb fewer calories.
- can absorb some cholesterol, allowing it to pass it through without being digested.
- decreases the glucose (sugar) and the insulin release. Note: Less glucose in the blood means less needs to be stored in the cells.
Fiber also
- increases the production of protective short chain fatty acids in the colon.
- increases the ratio of beneficial bacteria.
- causes the stomach to empty more slowly (slower is better!), and delay nutrient absorption. Slower absorption results in less resulting hypoglycemia (low blood sugar). This is especially helpful to those who have reactive hypoglycemia – often described as a ‘crash’ after consuming sweets. (Those who test their blood sugar know that this can happen.)
- increases the sensitivity of the cells to insulin.
Fiber in true whole wheat leads to being satisfactorily full (being satiated) more easily while consuming fewer calories. This leads to maintaining a lower body weight over time.
Reference: Karen Nachay, Food Technology p.25, February 2008
