Whole grains are an essential part of any weight loss diet plan. Almost all types of grains are naturally low in fat, a good source of complex carbohydrates, and contain beneficial vitamins and minerals. Grain that has not been refined, or whole grain, is even better because they contain fiber and other ingredients like potassium, selenium, and magnesium.
Compare Processed Foods with Whole Grain Foods
Refined or processed grains have both the germ and bran removed in order to make the refining process easier. While this process does add vitamins and nutrients back into the refined flour, it does not have the same amount of vitamins and minerals as whole grains. Processed grain products also typically have all the fiber removed as well.
When the milling process removes the beneficial bran and germ parts of the grain, they also remove many of the benefits of these parts like fiber and additional nutrients. The bran is the outer layer of the grain seed and contains most of the fiber. The germ of the grain seed is the part from which a new plant will sprout and contains a concentrated source of nutrients.
Look for the Word "Whole" Grain
Most products will have the words "whole grain" somewhere on the product so be sure to look for this. Just because a product is labeled as healthy does not mean it contains whole grains. Wheat bread is not whole wheat bread and will not contain the same amounts of healthy fiber and nutrients as a whole wheat or whole grain wheat bread.
Some of the companies who make bread and other grain products don't make it easy to distinguish between processed and whole grain products. The most healthy products will be the whole grain products. Be sure to carefully read the nutrition information and ingredients list and make sure the words "whole grains" appears as one of the first ingredients.
Weight Loss and Whole Grains Work Together
Whole grains are more beneficial for those wanting to lose weight because whole grains contain more naturally occurring nutrients and more fiber. More nutrients means the same amount of vitamins and minerals are contained in a smaller amount of food. Fiber helps keep bowel movements regular and ward off certain diseases. Fiber makes a person feel full sooner, thereby eating even less food.
Eating less is what dieting and weight loss are all about. Because of the high fiber content, a single slice of whole grain bread fills a person up faster and can feel more filling than two slices of white bread. So, whole grains contain more fiber, more fiber means feeling fuller faster, and feeling fuller means eating less food. Adding more fiber to one's diet will improve health and help to lose more weight. The weight loss and whole grain connection.
Sources:
• WebMD.com; Reaping the Benefits of Whole Grains (accessed May 3, 2010)
• MayoClinic.com; Belly Fat in Women: How to Keep it Off (accessed May 3, 2010)
Mark Oehlert - Mark has 50 years life experience (wisdom comes with age, right?) and over 28 years experience writing copy for ads, articles, marketing ...
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