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Whole Grains – A Super Food for Health and Weight Loss
| Posted on Jul 22, 2011 |
Can Whole Grains Help With Health and Weight Loss?
Whole grains are an essential part of a healthy diet. Whole grains are often referred to as one of the “Super Foods” in our diet. Multiple scientific studies have linked diets rich in whole grain with important health benefits ranging from weight loss to stroke and cancer prevention. In a large study, weight gain was inversely associated to the intake of whole grain foods. That is, people who consumed more whole grain consistently weighed less than those who ate less whole grain foods. Whole grains are also associated with protection against heart disease, diabetes, insulin resistance, cancer (breast and colon), and premature death. Whole grain foods help treat insulin resistance (a precursor to diabetes) and metabolic syndrome (obesity, elevated cholesterol and high blood pressure).Other benefits of whole grains include a possible protective effect against breast and colon cancer, a decrease in chronic inflammation (which has been associated with medical conditions such as heart disease, osteoporosis, diabetes and dementia), possible prevention or decrease in gallstones, and help with chronic constipation (which can lead to diverticular disease).
Why are Whole Grains So Healthy?
Whole grains have a host of important minerals and nutrients including vitamin B1, B2, B3, E, folic acid, calcium, phosphorus, zinc, copper, and iron - all necessary for strong, healthy bodies. Whole grains are also a fantastic source of fiber.What are Whole Grains?
We hear and read about so many versions of grains; it is easy to be confused. Don’t be fooled by terms that sound healthy on labels such as 100% wheat, enriched flour, multigrain, or cracked wheat. That does not mean they are whole grain. Whole grain refers to the entire grain seed; i.e. the bran (the outer skin), germ (embryo) and endosperm (the main part of the grain between the bran and the germ). The portion of the grain that contains the majority of the nutrients is located in the bran and germ. When grains are refined, they are heated to a point where the bran and germ fall off. What is left is the endosperm, or starch that is not as healthy. This is what white flour is made from. By refining whole grain, we lose the important nutrients that our body needs.Sometimes we will see the term “enriched” flour on labels. It sounds healthy, but what does it mean? After whole grain has been refined (and robbed of the important vitamins and minerals), some nutrients are artificially added back – although they do not contain nearly the same levels as they did before the whole grain was refined. “Enriched” is the process of adding back those nutrients.
How Much Whole Grains Are Recommended?
How many servings of whole grain should you have per day? We suggest anywhere from 5-9 depending on your age, weight, and activity level. The Achieve-Life meal plan provides a customized meal plan to suit your calorie needs.Some examples of a whole grain serving:
- 1 cup popped corn
- 1 slice whole grain bread
- ½ cup cooked brown rice
- 1 medium sized buckwheat pancake
- 6 small whole wheat crackers
- Have steel cut oatmeal instead of high fructose breakfast cereals.
- Use whole grain bread with your lunchtime sandwich.
- Try whole wheat pasta with your favorite spaghetti sauce.
- Brown rice instead of white rice.
- Popcorn for a snack instead of chips.
All articles on Achieve-Life.com are written by board certified physicians.
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