ating refined cereal grains such as in white bread significantly increase the chance of developing cancer, diabetes and cardiovascular disease. White bread is particularly problematic amongst the refined grains because it has a high glycaemic index (GI) that is similar to glucose. High intakes of white bread, as might occur in a typical Western diet, increases the risk of developing insulin resistance, and this in turn can cause the metabolic syndrome. It is development of the metabolic syndrome, characterised by abdominal fat accumulation, that increases the risk of major diseases, because abdominal adipose tissue increases systemic inflammation and this causes free radical generation. In addition, refined flour has many of the original micronutrients removed during the milling process, including nutrients required for the harvesting of the energy from the grain. Deficiencies of these nutrients lead to decreased flux through metabolic pathways and can also adversely affect insulin sensitivity.
Many individuals consume brown bread under the false impression that there is a health benefit. However, brown bread is simply bread made from refined flour with a colorant added. Brown bread is therefore no better than white bread in terms of protecting from weight gain and disease. Some breads are a mixture of whole grain and refined flour, but these blends are often little better than white bread in terms of health consequences because some contain so little whole grain. Even those with a high content of whole grains are still high on the glycaemic index because the whole grain kernel has been finely milled. Wheat requires part of the kernel to be intact in the flour in order to attain a low glycaemic index. This slows digestion and glucose absorption by physically inhibiting digestion. Highly ground whole grain flour therefore does little to slow digestion and does not benefit blood sugar control.
A whole grain diet in contrast, as might be consumed in the Mediterranean area, contains high amounts of fibre and plant antioxidants, and this protects from the development of insulin resistance that can cause metabolic dysfunction. In particular the bread is traditionally only coarsely milled. However, this course flour when used in bread making can be unpalatable to those who are used to the sweet taste of refined Western bread or finely milled blended breads. It is for this reason that the blends of whole grains have become popular because in essence they retain the sweet taste and soft textural characteristics of white bread. In addition, many manufacturers have started adding soy flour to their refined wheat breads in order to lower costs. Breads containing soy should be avoided because of the metabolic problems that may arise from soy consumption.
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