On a chemical level, the starches and sugars in whole wheat are not superior to those from other carbohydrate sources. However, the entire package that whole wheat offers gives you distinct nutritional benefits not found in refined wheat foods. For this reason, the carbs in whole-wheat products can be a healthy way for you to consume this nutrient, although wheat-based carbs can be problematic for some people.
Carbohydrates are your body’s main source of fuel, providing energy to power your daily activities. Refined wheat, which has had the bran and germ removed from the whole grain, provides carbohydrates and a small amount of protein to your diet. However, unrefined wheat contains a number of additional nutrients that support your health. The germ portion of the grain, for instance, supplies you with the B vitamins that help you extract energy from the whole-wheat carbs you take in. These unrefined carbs also offer manganese, selenium, copper, zinc and iron to your diet.
The bran portion of whole-wheat foods is rich in a type of carbohydrate called fiber. Your digestive system lacks the enzymes needed to break down this component of whole grains, so you are unable to extract energy from it. However, dietary fiber plays an important role in keeping your digestive tract healthy. The fiber found in whole-wheat, known as insoluble fiber, does not dissolve in water and adds bulk to the waste products moving through your gut. In this way, it helps regulate your bowel movements, helping you to avoid constipation and potentially lowering your risk of digestive cancer.
Another reason whole-wheat carbs are healthy concerns their glycemic index. The glycemic index of a carbohydrate measures how rapidly the food causes a spike in your blood sugar, with high-glycemic index foods resulting in a rapid and strong increase. The greater the number of high-glycemic index foods you regularly include in your diet, the greater your likelihood of developing diabetes, heart disease and obesity. Unrefined grains, such as whole wheat, have a lower glycemic index than their refined counterparts, and they can not only help you feel better by modulating your blood sugar levels but also help reduce your risk of disease.
Despite its many health benefits, the carbohydrates in whole-wheat products should be avoided if you have celiac disease, or gluten intolerance. In this condition, your body mounts an immune response to the proteins in wheat. Mild cases can cause digestive upset, but a severe response to wheat-based foods can actually destroy the cells lining your small intestine. Although this disorder does not directly involve carbohydrates, the offending gluten proteins can’t be separated from the carbs in the whole wheat you consume. Therefore, your dietary starches must come from sources other than wheat or you risk harming your digestive tract.
- Harvard School of Public Health: Health Gains from Whole Grains
- Whole Grains Council: Whole Grains: An Important Source of Essential Nutrients
- University of Nebraska-Lincoln Extension: Dietary Fiber
- National Digestive Diseases Information Clearinghouse: Celiac Disease
- Harvard School of Public Health: Carbohydrates: Good Carbs Guide the Way
- Whole Wheat Bread Sliced image by Jaimie Duplass from Fotolia.com