Whole Grains Fight Belly Fat

[no2atkins]

Hey gang I thought this was a great article...hope you guys do too.


Whole Grains Fight Belly Fat
Study Shows Whole-Grain Diet Good for the Waistline and the Heart
By Jennifer Warner
WebMD Health News Reviewed by Louise Chang, MD
Feb. 25, 2008 -- A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease.

A new study shows people who followed a weight loss program incorporating whole-grain breads, cereals, and other foods lost more body fat from the abdominal area than those who ate only refined grains like white bread and rice.

In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease.

Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease.

The results appear in the American Journal of Clinical Nutrition.

Whole Grains vs. Refined Grains
In the study, Heather I. Katcher of Pennsylvania State University and colleagues divided 50 obese adults with metabolic syndrome into two groups. Metabolic syndrome is a collection of risk factors that increase risk for heart disease and diabetes.

Both groups were instructed to cut calories for 12 weeks. But one group was told to eat only whole-grain products while the other group was asked not to eat any whole-grain foods.

By the end of the study, both groups had lost weight, an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums-phase-2/5668-whole-grains-fight-belly-fat.html

Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. Excessive fat around the midsection is linked to an increased risk of heart disease.

The whole-grain group experienced other benefits. For example, CRP levels dropped by 38% among those who followed a whole-grain diet. No decrease was found among the refined-grain group.

Those in the whole-grain group also increased their intake of dietary fiber and magnesium.

Sources of Whole Grain
Looking for food that is a good source of whole grain? Here are some examples of whole grains:

Whole wheat
Whole oats/oatmeal
Whole-grain corn
Popcorn
Brown rice
Whole rye
Whole-grain barley
Wild rice
Buckwheat
Triticale
Bulgur (cracked wheat)
Millet
Quinoa
Sorghum
You can add whole grains at meals and snacks:

Snack on ready-to-eat, whole-grain cereals such as toasted oat cereal.
Add whole-grain flour or oatmeal when making cookies or other baked treats.
Try a whole-grain snack chip, such as baked tortilla chips.
Popcorn, a whole grain, can be a healthy snack with little or no added salt and butter.
Whole Grains on Food Labels
When trying to select foods with whole grains, choose foods that name one of the following whole-grain ingredients first on the label's ingredient list:

Brown rice
Bulgur
Oatmeal
Whole-grain corn
Whole oats
Whole rye
Whole wheat
Wild rice
Foods labeled with the words "multi-grain," "stone-ground," "100% wheat," "cracked wheat," "seven-grain," or "bran" are usually not whole-grain products.

Color is not an indication of a whole grain. Bread can be brown because of molasses or other added ingredients. Read the ingredient list to see if it is a whole grain. Use the Nutrition Facts label and choose products with a higher % Daily Value (%DV) for fiber. T

[logmyloss.com]

Great info - thanks for sharing!

[dmay]

Starting Phase II next week, so very good info. I will keep it in mind while shopping!

[no2atkins]

Originally Posted by dmay

Starting Phase II next week, so very good info. I will keep it in mind while shopping!

Indeed you should! I think one of the greatest mistakes made on any "diet" is too not be eating well. I know it seems scary to start adding carbs back in the diet, however this is not a low carb diet and anyone that says whole grains and fruit etc etc isnt good for you is kind ofa nut job..lol.....

Let me know how your shopping trip goes, best of luck. remember phase 2 is a slower process, just hang in there, this is for life.

[RedRox]

yep whole grains are da bomb! But remember also that whole grains in their whole formats are better choices than those ground into flours to be used in other products like breads and pastas. And they are always side dishes as 1/2 cup cooked or about 1 oz./30 gms is a standard nutritional serving of grains.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=5668

Some other links I keep around on whole grains, but especially the first one is all about how the "wholeness" affects GI values and the benefits of whole grains that you generally have to chew more.

Ask Dr. Weil: Whole grains, not whole-wheat flour, best for level blood sugar | Chew on this
Health Gains from Whole Grains - What Should You Eat? - The Nutrition Source - Harvard School of Public Health
Whole grains: Hearty options for a healthy diet - MayoClinic.com

BTW, no2A, could you post a link to that WebMD article to add to my bookmarks if it is an open site that doesn't require any kind of registration?

[no2atkins]

Originally Posted by RedRox

yep whole grains are da bomb! But remember also that whole grains in their whole formats are better choices than those ground into flours to be used in other products like breads and pastas. And they are always side dishes as 1/2 cup cooked or about 1 oz./30 gms is a standard nutritional serving of grains.

Some other links I keep around on whole grains, but especially the first one is all about how the "wholeness" affects GI values and the benefits of whole grains that you generally have to chew more.

Ask Dr. Weil: Whole grains, not whole-wheat flour, best for level blood sugar | Chew on this
Health Gains from Whole Grains - What Should You Eat? - The Nutrition Source - Harvard School of Public Health
Whole grains: Hearty options for a healthy diet - MayoClinic.com

BTW, no2A, could you post a link to that WebMD article to add to my bookmarks if it is an open site that doesn't require any kind of registration?

For a little snack yesterday I had a whole grain Trisket that is Rosemary and Olive oil flavored with a small piece of cheese, yummy.

I am not that much of a bread, grain eater really. But i sure do love Veggies and more so fruit.

I take fiber pills and am looking forward to some new items to incorporate in my diet such as some grains that mediterranean foods so often have...stuff I can not even spell to be honest..lol....

[logmyloss.com]

Great stuff - thanks for sharing.