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Whole foods


Benefits and Properties

Whole food, in most cases, is nutritionally better, as it has a higher content of:

The caloric intake, contrary to what is commonly believed, is not significantly lower than that of refined flours (the difference is just a few percentage points, approximately 2-6%), since it is linked to the amount 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 chelatable by the phytic acid present in the fibre.

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

1. Increased satiety;
2. Improved 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 consumption of fiber of around 30g/day is recommended, through foods that are naturally rich in it. However, it should be noted that the use of whole foods without controlling the caloric intake of the diet is not sufficient to reduce body weight; furthermore, excessive consumption of fiber can lead to mineral deficiencies, especially in those subjects who follow a low-calorie diet.

See also:

See other recipes based on wholemeal flour

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