If you are looking to lose weight, is low carb eating
better? A recent study shows again that
it depends on the types of carbs you are eating. It is generally known that people
who eat whole grains and less processed foods like whole fruits and vegetables are
slimmer and have less body fat than those who eat mostly refined grains. Some studies have linked higher whole grain
intake to lower risks for heart disease, type 2 diabetes and some types of cancer.
Can eating whole
grains increase your metabolism?
A study completed at Tufts University in Boston and
published online Feb 8, 2017 in the
American Journal of Clinical Nutrition found some interesting results. A group of people given a whole-grain diet were
found to absorb fewer calories from their food, and to have a higher resting
metabolism, than a group of people given a refined-carb diet. The effect on their metabolism and calorie
usage was the same as if the people on the whole-grain diet had walked one mile
daily, according to the researchers.
The researchers stated that this does not prove that whole
grains cause weight loss. However, one
researcher, Connie Diekman, director of university nutrition at Washington
University in St. Louis, stated that “it provides good evidence that
consumption of whole grains is an important part of a healthful eating plan.” She also added that the study shows how whole
grains add to fullness during eating and appear to increase metabolism.
How to know if a food
contains whole grains
If you would like to add whole grains to your diet, realize
that most people will get whole grains from whole wheat bread, oatmeal or a
whole grain cereal, but you can also look for whole grain pasta or use brown
rice.
Read the first ingredient on the label, as the ingredients
are listed by weight. It should say “whole
wheat flour” or “whole oats”. Sometimes
you will see a label which states the product is made from “100% whole grain”.
Be careful of ingredients like “wheat flour” and “enriched
flour” as these both mean white, refined flour.
Also look for the amount of dietary fiber on the label. If it is only 1 gm dietary fiber per serving,
that food item does not have much whole grain in it. Whole wheat bread should have at least 2 gm
of dietary fiber per slice. Whole grain
cereal should have 2 to 4 gm of dietary fiber per serving.
The current Dietary Guidelines for Americans recommend
eating at least three servings of whole grains daily. Your friendly Topeka Pharmacy’s Wellness
Program can help you answer any questions you may have about how to improve
your eating to improve your health!
