There are different diets and approaches for weight loss and metabolism boost, but rather new research also shows whole grains can help as they increase calorie loss by reducing calories regained during digestion. They also speed up metabolism.

The new study “supported by General Mills Bell Institute of Health and Nutrition and the U.S. Department of Agriculture’s Agricultural Research Service”[1] confirmed a connection between increased dietary fiber and weight loss.

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Difference between whole and refined grains

Refined grains are produced by milling, which means that “the fibrous outer layer of the whole grain is removed in a high-heat process.”1 The end product is the starch or endosperm of the plant. The milling process also removes a lot of fiber and nutrition of the food. Whole grains contain all the parts of the grain – the bran, germ, and endosperm. An example of whole grain is brown rice. White rice is a refined grain. That’s why brown rice is mostly sold as premium quality or/and costs more.

Whole grain benefits

  • Lower blood sugar level
  • Better insulin absorption
  • Lower risk of chronic health problems
  • Promote weight loss
  • Boosted metabolic rate
  • Better feeling of fullness (thus also less hungry and no overeating)
  • Improved fecal calories

The study on whole grain consumption

The same new study got support from different American Institutes. It showed that people were able to lose around 100 grams of extra calories per day. Researchers believe that it was because of increased fecal loss and resting metabolic rate. In the study participated 81 men and women between 40-65 years. It took eight weeks to carry out the study. People were using products that were made with whole grain flours and were commercially accessible to buy for anyone. It is also important to know what grains are safe to eat.

The Academy of Nutrition and Dietetics (former American Dietetic Association) recommends for women to aim for 25 grams of fiber per day.[2] Board certified nutrition specialist Chen Ben Asher also notes that for better results it is worth to test what could work the best each particular case.

Natural fiber sources

  • Fruits
  • Skin or peel of fruits
  • Vegetables
  • Beans and lentils
  • Whole grains
  • Nuts and seeds, etc.[3]

It is also worth remembering that the more processed the food is, the least here is fiber, for example, peel of an apple has sugar, but apple juice has no fiber.

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Whole grains can be a good addition to daily meals. Additionally, it is important to remember that there can also be some underlying cause why a person is unable to lose weight or why the metabolism is slow. Professionals can help to make a good choice.

Reference:

[1] Whole Grains Increase Metabolism and Weight Loss. Accessed from: http://www.worldhealth.net/news/new-study-suggests-eating-whole-grains-increases-m/rel=”nofollow”

[2] Easy Ways to Boost Fiber in Your Daily Diet. Accessed from: http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/ways-to-boost-fiberrel=”nofollow”

[3] Easy Ways to Boost Fiber in Your Daily Diet. Accessed from: http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/ways-to-boost-fiberrel=”nofollow”