Nutrition

Weight loss: burn lots of calories with whole grains

Eating whole or whole grains, instead of refined or white grains, increases calorie loss and speeds up metabolism and weight loss. Participants lost up to 100 more calories per day by eating a whole grain diet.

Eating whole or whole grains, instead of refined or white grains, increases calorie loss and speeds up metabolism and weight loss. Participants lost up to 100 more calories per day by eating a whole grain diet.

Grains (or cereals) are an important food group for mankind which especially include wheat, rice, oats and barley. Whole grains include the outer nutrient layer of the grains, such as in brown (whole) rice or whole wheat flour. Refined grains are starch-based and have been processed as well as broken down into a finer texture, primarily to increase shelf life. This process, known as milling, separates the starch from the dietary fibre, iron and B vitamins. Through an enrichment process, iron and B vitamins can be added later, but generally not dietary fiber. White flour, white bread, and white rice are examples of refined grains.

Effective in weight loss

Epidemiological studies have suggested health benefits of whole grains and high dietary fiber intake on glycemic control and insulin sensitivity. However, there has been controversy in the past about whether eating whole grains and fiber also promotes weight loss, due in part to a lack of data from controlled metabolic studies. This study, which lasted 8 weeks, could explain how the consumption of whole grains is favorable for weight loss. People who followed a whole-grain diet, which meets the recommended dietary fiber intake, lost almost 100 more calories per day due to a combination of increased resting metabolism and greater faecal losses, compared to people who ate refined grains (eg white flour), that is to say with little fiber. Calories lost more than usual in those consuming whole grains was the equivalent of a brisk walk for 30 minutes

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The research team conducted a single-blind randomized comparative study over a period of 8 weeks. 81 men and women aged between 40 and 65 took part in this research work. During the first 2 weeks of the study, all participants received the same type of diet and the calorie requirement was calculated for each participant. After 2 weeks, participants were randomly assigned to follow a diet that included a whole-grain or non-whole-grain (refined) diet. The differences between these 2 diets were mainly related to calorie, fiber and macronutrient content. The objective of this study was to compare the effects of whole grains versus refined grains on resting metabolic rate, faecal energy loss, and feelings of hunger and satiety.

Effects of fibers

During the 8 weeks, the researchers measured weight, metabolic rate, blood sugar, calories in feces, hunger and satiety. At the end of the study, those who ate whole grains showed an increase in resting metabolic rate and faecal energy loss, compared to those who ate refined grains. The extra faecal loss was not due to extra fiber intake but because of the effect fiber has on the digestion of calories from other foods.

The recommended daily intake of whole grains is at least three ounces (approx. 85 g) of whole grains for women and four ounces (approx. 113 g for men). This corresponds to eating between 1.5 and 2 cups of brown rice or oats per day.

Source

Roberts: Substituting whole grains for refined grains in 6-week randomized trial favorably affects energy balance parameters in healthy men and post-menopausal women. American Journal of Clinical Nutrition. DOI: 10.3945/ajcn.116.139683.

[HighProtein-Foods.com]

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