When and How Sugar Increases in Wheat and How to Normalize It?

Introduction

Wheat and Sugar are two of the most important components of our daily diet. Wheat is one of the most widely consumed foods in the world, including Pakistan. Our daily meals—such as bread, chapati, biscuits, and many other products—are made from it. However, many people wonder: when does sugar increase in bread, and is it harmful for diabetic patients? In this article, we will discuss the nature of wheat and sugar, its components, and their effects on blood sugar in detail. We will also explore how wheat can be used in a healthier way.

The Nature and Parts of Wheat and Sugar

Wheat grains consist of three main parts, and each part affects our health differently:

1. Bran – The Outer Layer of Wheat and Sugar

This is the hard outer layer of the grain that contains fiber, vitamin B, magnesium, and antioxidants. Fiber helps slow down the rise of sugar in the blood. If the bran is removed, fiber is lost, and blood sugar rises quickly.

2. Germ – The Living Part of Wheat and Sugar

This is the living part of wheat that provides energy to form a new plant. It contains vitamin E, B-complex, healthy fats, and proteins. When the germ is removed, the nutritional value of wheat decreases, and sugar levels rise faster.

3. Endosperm – The Starchy Part of Wheat and Sugar

This is the largest part of wheat that contains most of the starch and gluten. This part quickly converts into glucose inside the body. Refined flour or white flour mainly contains this portion, which raises sugar levels rapidly.

When Does Sugar Increase in Wheat and Sugar?

• When wheat is refined into white flour (maida).
• When bran and germ are removed, leaving only the endosperm.
• When cooked with sugar, ghee, or other sweet ingredients.
• When processed foods made from wheat (bread, biscuits, pizza, pastries) are consumed.
• When a large quantity of bread or roti is eaten at once.

Ways to Keep Wheat and Sugar Normal and Healthy

1. Use whole wheat flour: Stone-ground wheat is the best as it retains the bran and germ, providing rich fiber content.
2. Eat in moderation: Avoid overeating bread; combine it with vegetables and lentils for balance.
3. Cooking method: Avoid excess ghee or oil; plain chapati is better.
4. Avoid processed foods: Biscuits, cakes, pizzas, and bakery products are harmful.
5. Exercise: Light walking or exercise after meals helps normalize sugar levels.

Special Guidelines for Diabetic Patients Regarding Wheat and Sugar

• Consume balanced amounts of whole wheat bread daily.
• Avoid all products made from white flour or refined maida.
• Combine wheat with vegetables and lentils to increase fiber intake.
• Always follow your doctor’s or nutritionist’s advice for diet planning.

Possibilities to Make Wheat and Sugar More Diabetic-Friendly

1. Fermentation (Sourdough Technique for Wheat and Sugar)

Adding yeast to dough partially breaks down starch. Sourdough bread made from fermented wheat has a lower Glycemic Index. For more details, see Sourdough Bread Research.

2. Sprouting (Sprouted Wheat and Sugar Balance)

Sprouting wheat increases fiber and vitamin content. Bread made from sprouted wheat is easier to digest and helps control sugar levels effectively.

3. Food Processing and New Research on Wheat and Sugar

Researchers are working to develop resistant starch that doesn’t fully convert into sugar but behaves like fiber. In the future, special flours may be available for diabetic patients.

4. Home-Level Precautions for Wheat and Sugar

• Use fermented (slightly sour) bread.
• Include sprouted wheat in your diet.
• Mix chickpeas, barley, or oats in flour to increase fiber.

🔑 Final Conclusion on Wheat and Sugar

Wheat and Sugar together play a crucial role in human health. Wheat itself is a powerful and complete grain. It doesn’t directly contain sugar, but its starch converts into sugar once digested. The real problem occurs when wheat is refined—its bran and germ are removed, leaving only starch, which rapidly increases blood sugar levels. Through fermentation, sprouting, and modern processing techniques, the wheat and sugar balance can be improved. If we use whole wheat, reduce processed foods, and maintain regular exercise, it can be a safe and beneficial food even for diabetic patients.