7 whole grain foods and new information about how they work for weight loss
Whole grains have been suggested to work for weight loss and now we know more about how they work. Findings from researchers shows how switching from refined to whole grains helps the body get rid of calories.
Losing weight is no easy task, making the finding embracable for everyone. If you want to drop a few pounds whole grains will speed up your metabolism and lower the number of calories retained during digestion.
Eating whole grains equates to ditching 100 extra calories a day
We may as well admit it. Most of us don't eat enough whole grain foods. Here are 7 whole grain foods that are easy to incorporate into your diet.
- Whole (not instant) oats
- Brown rice (you think you don't like that taste, right?)
- Wild rice (just because white rice is more conveneient perhap?)
- Quinoa (what do you do with that?)
- Buckwheat (think pancakes here if you want to start)
- 100% whole wheat (not the kind of bread you're buying probably)
- Popcorn that is also suprisingly loaded with antioxidants (you got this one)
All of the foods above not only help with weight loss but they also help keep your colon healthy because of their high fiber content.
Researchers publishing yesterday in the American Journal of Clinical Nutrition discovered people who ate whole grains compared to refined grains lost an extra 100 calories a day - in part because of increased metabolism at rest and because of increased fecal loss.
The effect of whole grains on weight loss was compared to people who ate refined grains with little fiber.
The study, conducted over 8 weeks compared two groups of participants that included 81 men and women between the ages of 40 and 65.
During the first two weeks the subjects ate the same foods; then switched to either whole or refined grains. They continued their normal activity and ate only the food provided.
Researchers evaluated metabolic rate, fecal energy loss, blood sugar, weight loss and feelings of hunger and fullness during the study.
The results showed fecal energy was lost not from eating more fiber but instead from how whole grains affected the digestibility of other calories.
Senior author Susan B. Roberts, Ph.D., senior scientist and director of the Energy Metabolism Laboratory at USDA HNRCA said in a media release the number of calories lost from eating whole grains was the same as going for a brisk thirty minute walk or eating a very small cookie.
“We provided all food to ensure that the composition of the diets differed only in grain source", Roberts said.
To get you started, here's a delicious recipe that even people who hate quinoa will love:
If you want to start losing weight, consider switching to whole grains. These 7 whole grain foods can make it easy. You'll know if you're buying the right bread or product by reading the label - the first ingredient should say clearly that it is whole grain.
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