Whole Grains and Fiber. There are two main types of grain products: whole grains and refined grains. Whole grains contain the entire grain – the bran, germ and endosperm. Some examples of refined grains are wheat flour, enriched bread and white rice. Some examples of enriched grains are wheat flour, enriched bread and white rice. Many whole grains are good or excellent sources of dietary fiber. Whole grains can be a good source of fiber, but refined grains usually are not. Whole grains cannot be identified by the color of the food. These are all whole grains. More than half of the grains are whole grains. Wheat, rye, rice, and most other grains are primarily composed of insoluble fiber. Many processed oat bran and wheat bran products (such as muffins, chips, waffles) may be made with refined grains, not the whole grain.
How can eating whole grains help me lose weight? Whole grains have more fiber than other grains. Eating more whole grains throughout the day can assist in weight loss because of the fiber associated with the product. Eating whole grains can help you lose weight in many ways. In addition, whole grains are more slowly digested and absorbed, so that they produce slow, gradual increases in blood sugar levels that lead to making you feel full for longer. Studies have shown that eating more whole grains can help you lose weight, as well as maintain a healthy weight. Whole grains keep you full and are loaded with fiber. The fiber in whole grains cause a slower rise in blood sugar and does not lead to sudden dips which can cause sugar cravings. Whole grains tend to have more fiber and fiber decreases the rate at which your body digests food. Because whole grains are made from complex carbohydrates they are digested slowly so they help keep you full longer than quickly digested processed grains like white bread, rice and pasta. Several large studies have also shown that intake of whole grains, as opposed to refined grains, is inversely associated with weight gain and body fat distribution. Whole grains have many beneficial effects that may help you lose weight. Studies show that people who eat more whole grains tend to have less body fat and gain less weight over time compared with people who rarely eat whole grains.
Whole Grain Diet. BACKGROUND Start the Diet Now Advertisement. Over the fad and ready to give people a foundation they can live by, the Whole Grain Diet Miracle, by Drs. The Whole Grain Diet can help you lose weight, but also minimize your risk of heart disease, colon cancer and diabetes. The Whole Grain Diet book does provide guidance for creating meal plans, recipes that incorporate whole-grains and even a guide to eating out. There is not a lot of support for exercise in the Whole-Grain Diet. The Whole Grain Diet is one such program that removes unnecessary, unhealthy foods and replaces them with more nutritious choices. Grain Deit, Hole Grain Diet, Whole Grane Diet. My boss had some real health issues mainly because he was overweight and he used this diet and the pounds just start melting off. I lost A LOT of weight one time on mostly a whole wheat, and vegetable diet with some (very little) lean meat, nuts and dairy. The problem is and always will be this: 1) Quantity, i.e., you need very little whole grains to sustain you. I've heard that whole grain is the way to go so I'd be willing to try this.
The No-Grain Diet: Skip the Grain, Stop the Gain. They provide the building blocks for your cell membranes, hormones, and hormone-like compounds essential to your overall health. About the Book: Mercola’s bestselling book, The No-Grain Diet , reveals why grains and sugars are the main obstacles to losing weight and living longer. The No-Grain Diet will help you achieve your ideal weight and stay slim for life because it’s based on the fundamental principles of the human body and mind. This is why The No-Grain Diet offers an effective and time-tested solution to the growing obesity epidemic. A New York Times bestseller, The No-Grain Diet was the centerpiece of Dr. Mercola has integrated the No-Grain Diet principles into his comprehensive nutrition plan . About the Blog: No Grain Diets.com offers health articles, recipes, and other helpful information on The No-Grain Diet and its principles. It discusses the dangers of grains and sugar, weight management recommendations, and other related health topics. Joseph Mercola has helped thousands of patients for over two decades with the help of natural medicine and whole-body approaches. Apart from The No-Grain Diet, Dr. Mercola has authored other books, such as The Great Bird Flu Hoax and Sweet Deception.
Discover more about the healthy meals that will help you lose weight when you incorporate healthy carbs into your whole grain-rich healthy diet plan. Eat more whole grains in your healthy meals and you'll weigh less - that's what the latest research suggests. A Harvard study that followed 74,000 female nurses for 12 years found that women who included the most whole grains in their healthy diet plan weighed less than those who ate the least. It's simple: Whole grains are much higher in fiber than their highly processed counterparts, and adding fiber to your healthy diet plan is the secret weapon in the weight-loss war. "We don't know exactly why, but [fiber and whole grains] could affect the hormones that send the signal to your brain that you've had enough to eat." [header = Healthy meals: discover what to eat with healthy carbs found in whole grains.] Include whole grains chock full of good carbs as part of your overall healthy diet plan. Now that you're sold on the power of good carbs to help you shed those unwanted pounds, here's how to make whole grains work for you every day: Simply trade three or more of your U. Discover what you need to eat with good carbs for overall healthy meals. "Adding whole grains has to be part of an overall healthy diet and lifestyle," says Len Marquart, Ph.
Study Record Detail. Weight Loss and Cardiovascular Disease (CVD) Prevention Via a Whole Grain Diet in Men and Women With Metabolic Syndrome. How to Read a Study Record. The purpose of this study is to determine if intake of whole grain foods as part of a hypocaloric diet enhances weight loss and improves cardiovascular disease risk factors in men and women with metabolic syndrome. Further study details as provided by Penn State University: Fifty men and women with metabolic syndrome age 20 to 65 will be recruited to participate. Men and women are eligible if they have a body mass index (BMI) ≥ 30 and at least three out of five ATP III criteria for metabolic syndrome.
The bottom line is: it’s complicated, but understanding the nuances can help you decide whether eliminating wheat is worthwhile, and why you may, or may not, see weight loss results. The latter has exploded in popularity, mainly because Celiac disease and gluten intolerance seem to be on the rise. Gluten is a type of protein naturally found in wheat and other grains, including rye and barley. When people who have Celiac disease or gluten intolerance eliminate gluten from their diets some may lose weight and some may gain. But weight gain can also occur when people load up on processed high-carb foods like crackers, chips and sweets made from gluten-free grains. However, the latest stats show that over 90% of Americans fall short of the minimum recommended three daily whole-grain servings, and our intakes of refined grains have soared over the past three decades. That means most Americans are eating refined, processed wheat, which results in a completely different reaction in the body compared to organic 100% whole wheat (organic grains can’t be genetically modified). Whole-grains, like whole wheat, contain the entire grain kernel, which has three distinct parts - the bran (outer skin), the germ (the inner part that sprouts into a new plant), and the endosperm (the germ’s food supply). Refined grains, on the other hand (like white flour), have been processed, which removes both the bran and the germ. This processing gives grains a finer texture, and prolongs the shelf life, but it also removes the fiber, many nutrients, and makes it more compact.
We know that kale and broccoli are important, but sometimes whole grain recipes just seem so.comforting. Fortunately, there is a place in our vegan weight loss diet for whole grains. The first whole grain recipe to master is the basic one for cooking plain grains in water. Stir in 1 cup of whole grains and return to a boil. Some whole grains cook in 15 minutes, but others can take as long as 2 hours. The grains that we cook most often are rolled oats, brown rice, millet, and quinoa. Oats, Brown Rice, Millet, and Quinoa. We almost always eat whole grains for breakfast, and oatmeal is our favorite. This peppers contain two whole grains: brown rice and corn. Whole grains are super versatile. For example, you could make the stuffed pappers above with quinoa or millet instead of brown rice. The best whole grains for weight loss are intact whole grains. See this page on the calorie content of grains for a description of intact whole grains. For a change from intact grains, cook up some whole grain pasta. The Gluten Free Chef, although not a vegan site, has a complete list of gluten-free grains and ingredients, and also some whole grain recipes.
But the truth is, you need these types of carbohydrate-rich foods to give your body energy. Refined carbs, which are found in white bread and white pasta, sugar, cookies and cakes, offer little in the way of nutrition and get broken down by your body and used quickly. On the other hand, complex carbs (such as vegetables and whole-grain products) don't cause the same spike in blood sugar levels. That's because calories matter most: Eat too many calories (from bread, pasta or anything else) and you'll gain weight; eat less than you burn and you'll lose weight. The catch: Starchy carbs are high in calories, so you have to keep serving sizes small—but many people find it all too easy to go overboard on pasta, potatoes, rice and even the better-for-you whole grains like whole-wheat pasta or brown rice. Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball. Pasta, bread and rice aren't the only carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too). Your body burns off carbs the same way no matter when you eat them. From a weight-loss perspective, how many calories you eat overall matters most: Having 1 cup of brown rice at dinner affects your metabolism the same way as eating 1 cup at lunch. Keep in mind that a package may say multigrain, high-fiber or made with whole grains, but that's no guarantee that the product is 100% whole-grain—or even good for you. Your best bets are foods that list the grain preceded by the words whole or whole-grain (for example, whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Or you may prefer the taste of a 100% whole-grain brown rice- or quinoa-based pasta to the whole-wheat kind. (You can also do this with cereal, starting with 1/2 corn flakes and 1/2 bran flakes, for example.) Or try a whole-grain pasta blend, like Ronzoni Healthy Harvest, which is made with a mix of whole-wheat flour and white flour. Another option: If you're not usually a fan of whole-wheat bread, check out "white whole-wheat." It's made with a type of wheat that has a softer texture and milder taste, so it's more like the traditional white bread that you're probably used to eating.
Whole Grains. To confirm that a product contains whole grains, check the ingredient list. Whole Grains and Health Benefits. Although whole grains are often a good source of dietary fiber, it is not the fiber alone that provides health benefits. Whole Grains and Weight. Why might whole grains be helpful for weight management? The role of whole grains and their health benefits are recognized in the Good Health Guidelines. Weight Watchers recommends choosing whole-grain foods whenever possible and trying to make at least half of the grains consumed whole grains.
Are Whole Grains Good for Weight Loss? Researchers created two groups: Both were put on a diet, but one group was told to focus on eating whole grains, and the other was instructed to eat refined grains. Another study found that eating whole grains helps with quality weight loss. And there are several studies that show a relationship between consuming whole grains and reduction of body fat. A 2012 study found that eating whole grains reduced body fat more than eating refined grains, and a review of whole-grain research reveals that consuming whole grains might help reduce overall body fat. It’s true that studies show a link between eating whole grains and weight loss. BUT most of the research is based on a comparison between dieters who ate whole grains and those who ate refined grains. It’s not surprising that replacing refined grains with real-deal whole grains helps with weight loss. Whether the calories are from whole grains or refined grains, they still count! So eat whole grains instead of things like white bread and white rice, but always pay attention to the amount you’re taking in. I’m a huge fan of old-fashioned oats, and they just happen to be one of the best sources of whole grains.
According to a new study conducted in the United Kingdom eating boxed breakfast cereal once a day may be an effective strategy for weight loss. Could breakfast cereal really be the best meal replacement for weight loss? Best Meal Replacement for Weight Loss: The Study. In this study, published in the Nutrition Bulletin, volunteers ate a single serving of boxed cereal for breakfast and also as a meal replacement for lunch for a period of two weeks. This was followed by cereal only for breakfast and a normal diet the rest of the day for four more weeks. The researchers concluded that eating boxed breakfast cereal can serve as a good, short-term meal replacement for weight loss. Why Is Breakfast Cereal a Good Meal Replacement for Weight Loss? Using whole grain cereal as a meal replacement for weight loss appears to be effective as a short-term strategy, but the best long-term solution is to learn good eating habits and adopt a consistent exercise program to help keep you slim and healthy long term.
Here's the dish on his fat-rich, low-carb diet plan. David Perlmutter blames all carbs, even whole grains, for modern ailments like dementia, ADHD and anxiety. David Perlmutter's book "Grain Brain," all carbs - even the ones that are touted as healthy like whole grains - can cause everything from dementia, ADHD and anxiety to chronic headaches and depression. In fact, the Florida-based neurologist goes so far as to claim that the human requirement for dietary carbs is “none - none whatsoever.” Instead, the bold claims turn the pillars of the Western diet on their head, vilifying whole grains and wheat as agents of disease. In essence, Perlmutter’s prescription for a brain-friendly diet could be described as a variation of the gluten-free diet, the Paleo diet or the Atkins diet. A few rules of thumb for adhering to the doctor’s diet include tenets such as “If it can go bad, it’s good for you. Similarly, foods high in omega-3s like olive oil, flaxseed oil, and walnut oil play a big role in the Grain Brain. Here’s a sample grocery list for foods allowed on the diet:
The Whole Grain Diet. The whole grain diet plan is a more balanced approach to healthy dieting. The whole grain diet may be a healthier alternative to weight loss. The whole grain diet plan is based on a carbohydrate and high-fiber diet. Carbohydrates consumed in the said diet comes from whole grains. The diet tries to give emphasis to the difference between consuming carbs from whole grains and refined grains. The whole grain diet, just like its name, is based on the consumption of whole grains in the diet instead of using the more common refined grains used in most processed foods today. In the whole grain diet, consumption of processed foods that make use of refined grains such as white bread, pasta, white rice etc. The whole grain diet plan follows its own devised program towards losing weight. On the second phase of the whole grain diet, the Everyday Menu phase, dieters are given a little more flexibility on the foods that they consume.
Tips for Reaping the Benefits of Whole Grains. Will the real whole grain please stand up? These all sound like whole grains, but none of these descriptions actually indicate whole grain. Web MD got the skinny on whole grains along with suggestions on how to fit the recommended servings into your healthy eating plan. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains: The only way to really know if a whole grain is indeed "whole" is to check the ingredient list for the word "whole" preceding the grain and recognize the above grains as whole grains.
"Eat as much as you want and still lose weight!" A registered dietitian may also give you advice on a healthy eating plan and safe ways to lose weight and keep it off. Combined, these habits may be a safe, healthy way to lose weight and keep it off. Fact: Fad diets are not the best way to lose weight and keep it off. Combined, these habits may be a healthy way to lose weight and keep it off. TIP: To lose weight, reduce the number of calories you take in and increase the amount of physical activity you do each day. Fact: To lose weight, you need to burn more calories than you eat and drink. Together, you may be able to create a plan to help you reach your weight and health goals. It tells you how many calories and servings are in a box or can. TIP: Choose cuts of meat that are lower in fat, and trim off all the fat you can see. You can also find out more about nutrition and weight loss by talking with a registered dietitian through the Academy of Nutrition and Dietetics. Nutrients that may be lacking in a vegetarian diet are listed in the sidebar, along with foods and beverages that may help you meet your body's needs for these nutrients. Information, tips, and interactive tools about healthy eating and physical activity, as well as healthy eating on a budget, are available from the U. How to Understand and Use the Nutrition Facts Label. Food and Drug Administration's website guides you in using the label to select healthy food for yourself and your family.
Whole grains are part of a healthy, balanced diet, but thanks to all of the hype around gluten-free foods many believe going "g-free" can help shed some extra pounds. Most people do not have to worry about gluten and should eat whole grains as part of a balanced diet. Recent reports state that the gluten-free market in the United States was $4.2 billion and on the rise and many reports out there indicate that healthy people are spending their hard-earned dough on gluten-free products that they probably don’t need. You’ve seen the products everywhere, but you may be wondering what gluten is and why it might be the culprit for why you’ve packed on the pounds over the last few years, as some have claimed. Unless you have celiac disease or are allergic to gluten, going gluten-free will not give you any additional health benefits. There are also some people, who experience gastrointestinal bloating, cramping, headaches, or other discomfort after eating foods that contain gluten and may have a non-celiac gluten sensitivity. The average person won’t get any additional health benefits from foods with the “gf” labels and these new products may even be less healthy. Gluten is not harmful to your health and is not making you gain weight. Gluten is found in many whole-grain foods that have an array of vitamins, minerals, and fiber and are vital to a healthy diet. Don’t be fooled — gluten-free doesn’t automatically mean “low calorie” or “healthy.” In fact, gluten-free foods are not only more expensive, but full of extra calories and sugars to make up for taste and texture when alternative products are swapped. Unless people are careful, a gluten-free diet can lack essential nutrients since a lot of the gluten-free products tend to be low in B vitamins, calcium, iron, zinc, and magnesium.
The average person eats refined grain products like white flour and white rice and avoids whole grains like the plague. There are many delicious and highly nutritious whole grains to choose from, so adding whole grains to your diet needn’t be daunting. Unlike white rice it offers you vitamin E (important for healthy immunity, skin, and many essential functions in your body) and is high in fiber. White rice is stripped of its fiber and most nutrients too. In its whole brown rice form, it contains high amounts of the minerals manganese, magnesium, and selenium. Kamut (pronounced “ka-moot”) and spelt are ancient grains that are part of the wheat family. Both kamut and spelt are high in protein. In studies, quinoa is a proven aid for migraine sufferers and, like most whole grains, lessens the risk for heart disease. Add wild rice to soups, stews, salads, and pilaf. There are many blends of white and wild rice, which primarily consist of refined white rice. The following water amounts and cooking time are based on 1 cup of grain. As for all whole grains, add water and grain in a pot and bring to a boil. Brown rice 2 cups water, 35 to 40 minutes cooking time. Wild rice 3 cups water, 50 to 60 minutes cooking time. Kamut and spelt can be cooked as whole grains but are most commonly used as whole grain flour in breads and other baked goods.
Contemporary humans have not suddenly evolved mechanisms to incorporate the high carbohydrates from starch- and sugar-rich foods into their diet. It is not the fat in the foods we eat but, far more, the excess carbohydrates from our starch- and sugar-loaded diet that is making people fat and unhealthy, and leading to epidemic levels of a host of diseases such as diabetes. We all need a certain amount of carbohydrates, of course, but, through our addiction to grains, potatoes, sweets and other starchy and sugary foods, we are consuming far too many. The body's storage capacity for carbohydrates is quite limited, though, so here's what happens to all the excess: they are converted, via insulin, into fat and stored in the adipose, or fatty, tissue. Insulin, stimulated by the excess carbohydrates in our overabundant consumption of grains, starches and sweets, is responsible for all those bulging stomachs and fat rolls in thighs and chins. So insulin from excess carbohydrates promotes fat, and then wards off the body's ability to lose that fat. They suppress the immune system, contributing to allergies, and they are responsible for a host of digestive disorders. They contribute to depression, and their excess consumption is, in fact, associated with many of the chronic diseases in our nation, such as cancer and diabetes. The bottom line is this: Americans need to reduce their intake of grains, including corn-based foods, and all sweets and potatoes, dramatically.
Switching to whole grains may reduce body fat and aid heart health, according to scientists at the University of Copenhagen who reported their work in the Journal of Nutrition . Those eating the diet with whole grains lost more weight (3.6kg vs 2.7kg) and saw a more significant decrease in body fat (3% reduction vs 2.1%) compared to those eating refined grains. Much of the earlier evidence for whole grains was derived from epidemiological studies, in which associations are documented between one factor and another. If an epi study (as they're often called) shows that people who eat whole grains are thinner, we don't know if it's because of the whole grains they ate, or because they all jog daily, or because they eat more veggies. That's why we need to continue gathering data about whole grains and health from both epidemiological studies and clinical trials. That's why we also need to keep an eye on the common-sense argument for whole grains and health. Every once in a while we run into someone – often respected academics – who says, "The evidence for whole grains and health is not yet ironclad. Yes, the epi evidence for whole grains is stronger than for any other food group, but a few RCTs have been inconclusive."
Topics Weight Loss Drop 50% More Body Fat with Whole Grains. Drop 50% More Body Fat with Whole Grains. Switching from refined-wheat foods, such as white bread or pasta, to whole-grain versions can boost your weight loss by 35% and help you melt nearly 50% more body fat. The whole-wheat group also shed 3% body fat, whereas the refined-wheat eaters shed 2.1%. Now that you've been persuaded (right?) to eat three or more servings of whole grains a day, how do you know you're choosing the right foods? Also look on the packaging for the seal from the Whole Grains Council. "If a product bears the 100% Whole Grain Stamp, then all of its ingredients are whole grains," Dubost says.
Take any food recipe and you will have a grain or grain powder as the critical ingredient. It is probably clear that the grain is the most consumed food item in the world and will remain so for at least next few decades. A good grain simply make us feel fuller for longer periods and hence reduce the amount of food we take. However, good grains will make it harder to digest the food and hence help us feel fuller for longer. Lower the number less easier to digest the food and hence better the food for weight loss. Typically, the protein present in most vegan foods is of poor quality and hence a measure of quality of protein present in these grains would be a good measure of the grain. Most grains do not have much fat in them and those which do have do not have the (really bad) trans fats and (not so good) saturated fat in them. Given this, my top picks are Oats Bran, Buckwheat and Quinoa but it does not mean that the other grains are bad or not worth consuming. The grains did have some decent amount of minerals in them and below is how each stack up. The best grains are whole grains with reduced glycemic load and very good dose of protein and fibre. Oat Bran, Buckwheat and Quinoa came out as the best grains in the comparison. However, grains are not the best source for micronutrients primarily vitamins and hence there are number of studies which suggest reducing the amount of grain intake and increase vegetable portion in our plates.
This list of whole grain foods and whole grains benefits can help you be much healthier – IF you start adding more whole grains to your diet. Whole grains are low in fat. And whole grain foods can protect you from diseases. But here are some of the best-known and most nutritious whole grains and whole grain foods that you can find in grocery or health food stores. List of Whole Grain Foods. What are Whole Grains? Whole grains are the whole seeds of plants. What Whole Grains Benefits Can Do For You. More and more studies show that returning to whole grains and other unprocessed carbohydrates can improve our health in many ways. And eating more whole grains helps you to live longer.
The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain. Weigh yourself before you start and keep track of your weight during the three weeks. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. The New Four Food Groups—grains, legumes, vegetables, and fruit—can provide you with all the nutrients you need. For salad dressings and condiments, use the non-fat varieties, such as fat-free Italian dressing for salads and mustard for sandwiches. Burrito filled with fat-free refried beans, lettuce, and tomato (no egg or cheese) Black bean and sweet potato burrito with corn and tomatoes. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables. Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans. Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind. All hotel restaurants have oatmeal, pasta with tomato sauce, potatoes, and vegetable plates, even if these items are not on the menu. Chinese: lots of rice with smaller amounts of vegetable dish; request oil-free and sauce on the side.
Whole Grains and Weight Loss – Which Grains Work Best? Just about all of us want to be thinner, and whole grains and weight loss go hand in hand, right? Some whole grains are better than others. If you want to shed pounds, some whole grains are good for you. Whole grains and weight loss: What’s good. The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. Whole grains and weight loss: What’s not. The not-good-for-weight-loss grains are those, like whole-grain breads, whole-grain bagels, and whole-grain crackers and chips, in which the kernels have been ground into flour. That’s right, ounce for ounce, you’re getting about three times as many calories than if you were eating unground, unprocessed whole grains. Another way to think about it is “dry” versus “wet.” Highly processed, ground whole grains are all dry grains, which makes them more compact (and less filling). By contrast, unground grains like whole oats and brown rice are cooked in water (therefore wet), which adds bulk and a lot more stomach-filling satisfaction, but not more calories. And best of all, feel better.
You probably know whole wheat is the best type of wheat, but just because your bread is brown doesn't mean it's whole wheat. Even if the label proudly boasts "wheat" bread and lists "wheat flour" as the first ingredient, your bread may still not be whole wheat. Anything made with the flour from wheat - even refined white bread - can be called "wheat" and can list "wheat flour" as an ingredient. Learning the facts will help you choose the right bread. When whole-wheat flour is milled (refined) to make white bread, the inner germ and outer bran layer are removed, leaving only the starchy endosperm. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity. The key to buying whole-wheat bread is to be sure it says "100% whole wheat." Unless you read the word "whole," you're not getting all the goodness of the bran and germ. If you want 100 percent whole wheat, whole wheat should be the only grain listed. If you can find it, look for rye bread made from "unbolted" rye and whole wheat. Check the expiration date of the bread you buy. If you see mold on bread, throw out the entire loaf, as well as the bag itself. You don't have to resort to stalking the aisles and investigating ingredient labels for the perfect loaf of bread.
Why Eating More Whole Grains Can Cause Weight Gain. Eat more whole grains for “heart health.” Eat more whole grains “to lower cholesterol.” Eat more whole grains to “manage weight.”. To eat more whole grains, you have to take something else out of the diet. When people are encouraged to eat more whole grains, they’re really only getting part of the story. Much of the promotion of whole grains is a bit exaggerated from what research actually shows. Studies do not show that higher amounts of whole grains compared to higher intakes of vegetables and protein are better for weight management. We’re told to eat more whole grains. We’re not told to stop eating processed junk food and replace it with whole grain foods. We’re told to eat more whole grains, which can lead to more total calories consumed. Many foods that contain whole grains are still just processed junk food. How is it that kids who eat more whole grains are more likely to be overweight? The kids in the study who were gaining weight were eating higher amounts of whole grains, but that doesn’t mean they were eating whole foods. Almost all the calories in whole grains come from carbohydrate. Those misled into the idea that whole grains are health food may neglect the fact that vegetables, protein, nuts, seeds and oils are actually far better for weight management and have been shown in many studies to result in better weight loss than higher-carbohydrate diets.
Bread is a staple of the American diet. Unfortunately, most of us eat the absolute worst kind of bread: the kind made from refined grains. Whether because you’re eating on the go, your kids love peanut butter sandwiches, or you consider eggs on toast a fantastic breakfast, bread and other grains do have a place in a healthy diet. You just need to eat the right kinds of grains. And to get the most out of the bread you’re putting in your body, there’s only one option: SWG bread. Most of the benefits of sprouted whole grain (SWG) breads come from the way they’re produced. In most breads, the grains are ground into flour and then processed. In white breads, the grains are also bleached, which further leeches essential vitamins and minerals. In sprouted whole grain bread products, however, the grains are allowed to sprout before they’re ground up. Grains pack the most nutritional punch when sprouted, increasing supplies of essential vitamins and beta carotene. Sprouting reduces the carbohydrate content and increases the protein content of grains. So many dieters trip up on their way to achieving their weight-loss goals because the allure of bread and grains is too great to pass up.
Because the fiber in whole grains makes you feel full longer, they may also help with weight control. Dietary Guidelines thus recommend that at least half the grains we eat be whole grains. Regular pasta is made with semolina flour, which has been milled from durum wheat and is always refined flour. Barilla, Mueller's, and Ronzoni, for example, now make pastas containing whole grains. Whole-grain pasta is not limited to whole wheat. If all the grains listed are whole, the pasta is 100% whole grain. But some pastas that claim to be whole grain are blends of whole and refined grains, sometimes with oat or wheat fiber added to boost the fiber. Barilla Whole Grain Pasta, for example, clearly states that it is only 51% whole wheat. ✓ Don't assume that spinach and tomato pastas are whole-grain, either. Unless they are made from whole grains, they are no different nutritionally from regular pastas. The black-and-gold Whole Grain Stamp from the nonprofit Whole Grains Council (see image below) means that the pasta has at least 8 grams of whole grains per serving. The AHA heart-check mark from the American Heart Association (see image below) means that at least 51% of the grains, by weight, are whole, and that a serving has at least 1.7 to 3 grams of fiber, depending on the serving size.
Rice is the dietary backbone for over half the world's population. Increasing the amount of rice and decreasing the amount of meat served helps reduce saturated fat intake. Brown rice, a whole grain, provides three times the fiber of white rice and is an excellent source of manganese and a good source of selenium, magnesium, many B vitamins, and fiber. The fiber and selenium in brown rice may work together to reduce colon cancer risk. Long-grain rice is the most popular variety in the United States. Brown rice is the whole grain with only the outer husk removed. Packaged rice bought in the United States doesn't need to be washed. Cooking times for rice vary by variety and size of grain. Long-grain white rice takes about 20 minutes to cook. Long-grain brown rice takes longer, about 30 minutes. Short-grain brown rice takes about 40 minutes. Wild rice takes the longest, up to 50 minutes. Be aware that when you add acid to the cooking water, as with juices, the rice takes longer to cook.
Hunger is your signal to eat and guide to amount. Eat when you are moderately hungry and stop when you are full. Not-meals are whole foods choices, in any amount, you consume when you are hungry. The other two kinds of whole foods are: No need to go for hot and spicy unless you want to. When you eat flavorful foods, you won’t need nearly as much salt for good taste, so you can cut way down on your sodium. The only supplements you should need, unless your doctor has diagnosed a specific deficiency disease, are Vitamin B 12 (made naturally by bacteria) and Vitamin D (made by skin in sunlight). And yes, you do get plenty of protein. Are you ready to reclaim your health? Are you ready to liberate yourself from diets that leave you sick, famished, frustrated, and fat? Stop stressing about food and start enjoying nature’s finest offerings the next time you are hungry. Soon, you will be rejoicing in your health and weight. If you want to learn more about whole foods, plant-based diets, check out the post Plants Are Nutrient Factories . Feast on a whole foods, plant-based diet while reversing chronic illness and flowing to your Perfect Weight.
Grains for Weight Loss: Are They Good or Bad? Or can you eat grains for weight loss? Some grains are actually great for weight loss and shouldn’t be eliminated from a weight loss program. Whole grain products are better for you than their non-whole grain counterparts, because the refining process removes vital nutrients and fibers from the grains. To compensate for the removal of these nutrients and fibers, refined grain products are usually “enriched” to make them more nutritious. Whole grains for weight loss are good especially because they are a fantastic source of fiber, which helps to support a healthy digestive system.
5 Healthy Whole Grains To Add To Your Diet. Let's start first with the "why" behind the benefits of consuming whole grains - in other words, grains that have kept all of their pieces and parts. Whole grain kernels consist of three parts: the bran, the endosperm and the germ. The bran is the outermost layer that contains fiber, antioxidants, B vitamins and phytochemicals. Finally, the innermost layer contains the germ, which houses all the healthy fats, B vitamins, phytochemicals and antioxidants. In most refined grain options, the germ and bran (and all of their wonderful components) get stripped away, leaving behind the starch-heavy and nutrient-deficient endosperm. To get the most out of your grains, choose ones that keep all three parts intact, including these fabulous five options:
Study Shows Whole-Grain Diet Good for the Waistline and the Heart. 25, 2008 - A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease . In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease . Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease . Whole Grains vs. By the end of the study, both groups had lost weight , an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group. Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. The whole-grain group experienced other benefits.
All you have to do is restrict your intake of processed foods and eat primarily whole foods, those that are as close to their natural state as possible. Whole foods are those that have been minimally processed or are completely unprocessed when you eat them. Processed package and restaurant foods are notoriously high in calories from added sugar and fat. By cutting processed foods out of your diet, you're limiting your intake of excessive calories, preventing weight gain and even losing weight. Whole foods, such as whole grains, fruits and vegetables, are also high in satiating dietary fiber, which helps fill you up and keep you feeling full so you eat less. You have a lot of options on a whole foods diet: whole grains; raw or lightly cooked fruits and vegetables; lean meats such as chicken, turkey and fish; and nuts and seeds. You can eat as much as you want of these foods to satisfy your hunger, the university notes. Snack foods such as crackers, frozen dinners and candy are just a few processed items you should limit or forgo. Because they're processed, even whole-grain products such as whole-wheat bread and pasta are foods you should limit, Texas Tech University says. You should also limit alcohol, starchy vegetables such as peas and potatoes, and bananas.
Can Whole Grains Make You Lose Weight? Reducing your total calorie intake, not eating whole grains, causes weight loss. A study published in 2008 in the “American Journal of Clinical Nutrition” found that participants who followed reduced-calorie diets containing whole grains lost the same amount of weight as study subjects who consumed reduced-calorie diets containing refined grains - such as white bread. However, although weight loss was similar in both groups, participants who consumed whole grains had higher reductions in abdominal fat mass compared with study subjects who ate refined grains. One reason whole grains are beneficial for healthy weight management is they are generally higher in fiber than refined grains. A study published in 2013 in “ISRN Obesity” reports that dietary fiber enhances satiety and reduces hunger, making fiber beneficial for weight loss. For best weight-loss results, aim to consume fiber from whole grains, legumes, fruits, vegetables, nuts and seeds.
General Mills Fiber One. 420 calories, 10 g fat (1 g saturated), 26 g sugars. 133 calories, 0.5 g fat (0 g saturated), 1 g fiber, 20 g sugars. 160 calories, 1 g fat (1 g saturated), 0 g fiber, 15 g sugars. 160 calories, 1 g fat (0 g saturated), 1 g fiber, 15 g sugars. Loaded with sugar, lacking in fiber, and saturated with sodium. 160 calories, 4 g fat (0.5 g saturated), 1 g fiber, 13 g sugars. 160 calories, 2 g fat (0 g saturated), 3 g fiber, 13 g sugars. 160 calories, 3 g fat (0 g saturated),