Published: Fri, February 10, 2017
Medical | By Dorothy Lyons

Whole Grains Help You Shed Excess Pounds


So we already know that swapping refined grains - white bread, white rice, refined cereal, white pasta - for wholegrains - things like brown rice, darker or "seedy" breads, quinoa, oatmeal, wholegrain cereals, wholegrain pasta - will make you healthier overall. The team explains that this was because previous studies had shown that increasing whole grain intake caused subjects to lose weight, which made it hard to determine whether reduced inflammation was a result of whole-grain consumption or weight loss. This is equivalent to doing brisk walking for half an hour. According to a release published by Tufts Now, Phil J. Karl, PhD a nutritionist from the U.S. Army Research Institute of Environmental Medicine in Natick, MA and the lead author of the study, stated that there have been any number of studies done before that have suggested that there were benefits in terms of chronic disease risk. While both groups were fed similar diets meant to maintain each participant's current weight, one group was fed more whole grains while the comparison group was fed refined grains with less fiber content. For anyone considering switching to a diet with whole grains, as with any dietary switch, it is important to speak to a medical professional.

The study aims to measure the resting metabolic rate and fecal energy losses via a controlled diet. Ditching the more widely-consumed refined grains for whole grain can lead to less retention of calories during the digestion process and faster metabolism, the study found.

In the first two weeks, all the participants ate the same type of food and individual calorie needs were determined.

The research team said the faecal energy loss (which, by the way, is the flawless name for that punk rock band you've been thinking of forming) wasn't due to the extra fibre in the wholegrains, but rather from the effect that fibre had on how other food calories were digested.

The researchers caution that the effects of a whole-grain diet on resting metabolic rate were sensitive to dietary adherence, so cautious interpretation is warranted.

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They found that hunger, fullness and diet satisfaction were no different between the different diets.

The grain group includes foods such as rice, wheat, oats, and barley.

Previous research has shown that people who eat whole grains have a lower body fat than those who do not eat whole grains food.

According to USA dietary guidelines, people should swap refined grains with whole grains, with a recommended daily intake of the latter of at least 4 ounces for men and 3 ounces for women. They also note that commercially-available products using whole grain flour were used in the study and hypothesize that using foods with whole grain kernels might elicit a more pronounced benefit. Refined grains are starches that have been processed and broken down into a finer texture, primarily to increase shelf life. White flour, white bread and white rice are examples of refined grains.

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