There are hundreds of diet plans on the market that all claim to promote weight loss. Some severely restrict calories or require the purchase of prepared foods, shakes or bars. However, successful and lasting weight loss requires eating a healthy, well-balanced diet that can be followed for life. Part of planning for weight loss includes incorporating whole grains into the daily diet.
Identification
Whole grains are products that contain the entire grain kernel which includes the bran, germ, and endosperm, states the United States Department of Agriculture. Refined grains go through processing which removes the bran and germ in order to make them a finer grain and prolong their shelf life. This processing can also remove dietary fiber, iron and many B vitamins. Some refined grains are enriched, which means the minerals except for fiber are added back in. Due to the changes that occur during processing, whole grains are healthier and a better option when it comes to weight loss efforts.
Considerations
Refined grains should be limited or avoided when attempting to lose or maintain weight. Refined grains such as white bread, white rice, pastries, sugared sodas and other highly processed foods are digested quickly, which can lead to spikes and drops in blood sugar levels. Fluctuating blood sugar levels can lead to cravings, overeating and weight gain, reports the Harvard School of Public Health. All forms of carbohydrates or grains are eventually broken down into glucose and used for fuel. The body needs grains and the goal is not to cut out carbs, but to choose healthy carbs. Replacing refined grains with whole grains which take a long time to digest, keeps blood sugar levels more even which can help to curb binge eating.
Benefits
To successfully lose weight and keep the weight off it is necessary to make dietary changes that last a lifetime. The Cleveland Clinic suggests developing an eating plan with foods from all food groups to provide the body with the nutrition it needs, while still watching calorie intake. In addition, it is important to avoid feeling deprived or starved, as this can lead to poor food choices and abandoning the plan. One way to accomplish this is to include whole grains which are high in fiber. Fiber takes a long time to digest and helps the body feel full. If following a 2,000-calorie-a-day diet, the goal is to get 6 ounces of whole grains every day. Foods high in fiber also keep the bowels regular and can help to prevent or manage diabetes and heart disease.
Products
When making the switch to whole grain foods, the American Dietetic Association recommends becoming an educated consumer. Some foods may list on the package that they have whole grains added, but that does not mean it is a whole grain food. Read labels carefully and look for products that state that they are 100 percent whole grain. In addition, in the ingredient list, the words whole or whole grain should appear before brown rice, bulgur, oatmeal, corn, oats, rye, wheat and wild rice. While six ounces a day is better it is important to get at least three once once servings each day. A serving is the equivalent of one slice of 100-percent whole-wheat bread, ½ cup of brown or wild rice, ½ cup of oatmeal or five whole-grain crackers.
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