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Home » Lose Weight » Can Eating Whole Grains Help You Lose Weight? – Washingtonian.com

Sorry, white bread fans, but you might need to hop on the whole grains train after reading this.

A new studyby researchers at Tufts University that was published by The American Journal of Clinical Nutrition compares how eating whole grains compared to refined grains effects can affect weight management formen and postmenopausal women. The study begins by explaining that though its generally recommended that people eat more whole grains than refined grains, the link between how eating whole grains helps adults to manage their weight hasnt been totally clarified. Given that the obesity epidemic is, well, an epidemic, Tufts researchers performed this study to find out if replacing refined grains could help with weight management.

The study involved two groups of 81 men and postmenopausal women. While both groups were fed similar diets intended to maintain each participants current weight, one group was fed more whole grains while the comparison group was fed refined grains with less fiber content. After six weeks on these diets, the researchers found that the whole grains group had an increase in their resting metabolic rate (i.e. how much energy your body burns at rest) as well as an increase in stool weight and energy content (i.e. how many calories end up in the toilet). Altogether, researchers found that these differences contributed to the whole grains group losing or burning 92 more calories each day than the group that had eaten refined grains.

While weve known for a while that eating whole grains is generally better for you than eating refined grains, this Tufts study provided all the food that the participants ate over the course of thesix-week study. This level of control over the studyand the fact that it was a parallel-arm trialallowed the researchers to more clearly see the difference that the two types of grains can have on your metabolism.

This is pretty great news if you love whole grainswho wouldnt want to lose about 100 calories a day from switching out their cereals and sandwich breads for whole grain versions?Susan Roberts,a senior author on the study who is the director of the Energy Metabolism Laboratory atTufts University, says that they incorporated whole grains into the study groups diets primarily with whole grain bread, whole grain cereals, and brown rice. But one thing to keep in mind before you start filling your grocery cart with whole grain productsis labels can be misleading. While you may have good intentions in mind, make sure youre getting real whole grains in your diet by reading the ingredient list, not just the front of the package.

A good rule of thumb is to look at the ingredient list, not the Nutrition Facts. You are looking for products that dont have anything like enriched flour, sugar, etc., says Roberts. [You want] just whole grain flour, wheat flakes, brown rice, natural ingredients, not refined and white ones.

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Can Eating Whole Grains Help You Lose Weight? - Washingtonian.com

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Home » Lose Weight » Can Eating Whole Grains Help You Lose Weight? – Washingtonian.com