It's true. Whole grains have been shown to help you lose weight and prevent weight gain.
Research from Harvard, recently published in the prestigious Journal of Clinical Nutrition, has now proven that women who eat the most whole grains lose more weight and maintain their weight loss better than women who eat the least amount of whole grains.
How do scientists know whole grains prevent weight gain?
In a twelve year-study of over 74,000 nurses ages 38 to 63, researchers discovered that women who ate the most whole grain foods weighed less than those who ate the least.
The Harvard scientists concluded that women who eat the most whole grains have a 49% lower risk of gaining weight. But that's not all. Women who ate the most whole grains also had a much lower risk of developing heart disease and diabetes.
For years now, nutritional research has recommended nutritious whole grains because they're excellent high fiber foods and they’re rich in vitamin E, essential oils and B complex.
But, this is the first time whole grains have been proven to prevent weight gain and to have such a major effect on both weight loss and optimum weight management.
All carbohydrates are not created equal.
Although some popular diets lump carbohydrates all together, this Harvard study proved there is a major distinction between unprocessed healthy carbohydrates and "refined" bad carbs.
Carbohydrates are not all the same. In the Harvard study, women who ate large quantities of processed, refined carbs tended to be obese. But women who ate the most whole grains weighed less than all the other women in the study and had less tendency to gain weight.
This is because, just like most healthy high fiber fruits and vegetables in nutrition, whole grains are good low glycemic carbohydrates on the list of high fiber foods.
So, be sure to include some whole grain carbs in your weight loss program.
How do you tell the difference between good and bad carbs?
Read the labels. Look for the coarsest, least processed 100% whole grain breads and cereals. The coarser the grain the better. Sprouted, cracked wheat and stone ground are best.
And make sure that high glycemic sweeteners are not near the top of the ingredient list. European style rye bread or hearty rye crackers are excellent choices.
The same goes for cereal. For example, old fashioned oatmeal should be your choice rather than oat flakes or “instant’ hot cereals. Also avoid ‘puffed” cereals, even though they might claim to be 100 % whole grain.
My favorite breads are “Ezekiel 4:19” from Food for Life. They're generally sprouted, low in sweeteners and can usually be found refrigerated at most major health food stores.
Here's the bottom line on your bottom line.
When you're thinking about healthy permanent weight loss, the latest research shows you can eat hearty whole grains and it will help you trim off fat and keep it off. As a matter of fact, this has been proven by research to be a great way to stay slim, trim and healthy.
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