For many people, following the "grain-heavy" recommendations of the USDA food pyramid can lead to increased weight gain. Grains used to fatten farm animals have the same effect on people as they do on livestock, according to nutritionist Melissa Diane Smith in her book, "Going Against the Grain." Not only can excessive consumption of grains cause obesity, grain-based foods have an addictive quality. Losing the grains doesn't necessarily mean they must be completely eliminated, but you will have to drastically cut back on many foods that are probably staples of your everyday diet.
Grains and Blood Sugar Levels
In her book, Smith coins the term "grain-o-mania" to refer to the excessive desire for grain-based foods. This desire stems from the effect that grains have on your blood sugar, or blood glucose, levels. Most grains, says Smith, have a yo-yo effect on your blood sugar levels -- after eating a grain-based product, your blood sugar level spikes, but then quickly decrease. This rapid roller coaster-like effect leads to an intense craving for more grains as your body tries to stabilize your energy and blood sugar level. Not only does this lead to increased blood levels of insulin -- a hormone that helps control your blood sugar level -- it can also contribute to the development of diabetes and obesity.
Insulin and Fat Storage
Your body uses glucose for energy, but too much glucose in your blood increases your body's production of insulin, which then leads to increased fat storage. In fact, if you have too much glucose in your blood, insulin transports the excess glucose to fat storage in an effort to stabilize your blood sugar level, according to registered dietitian Karlene Karst in her book, "The Metabolic Syndrome."
Losing the Grains
Losing the grains from your diet does not mean avoiding all carbohydrates. It means is avoiding foods with a high glycemic index. High glycemic foods cause a rapid spike in your blood sugar levels because they are digested quickly and release large amounts of glucose into your bloodstream in a short period of time. Grain products with a high glycemic index include most refined grain foods like packaged cookies, chips, quick-cooking grains, breakfast cereals, refined breads and pretzels, according to Smith. However, you can enjoy certain carbohydrate-containing foods that have a low glycemic index, which are digested slowly and release smaller amounts of glucose into your blood over a longer period of time, such as vegetables, fruits, beans and some whole grains. However, even certain whole-grain products, like whole-wheat bread, can have a detrimental effect on your blood sugar levels. Smith recommends replacing even whole grains with non-starchy vegetables, such as salad greens, green beans, asparagus, cucumber, zucchini and summer squash.
Considerations
Not everyone agrees with Smith's take on grains. Many dietitians believe that increasing your intake of whole grains is an important component of a healthy diet, says registered dietitian Maggie Moon in a June 2010 article for "Today's Dietitian." Eliminating refined grains but including whole grains in your diet can still help you lose fat. Whole grains include foods such as whole-wheat breads, whole-grain corn, popcorn, wild rice, millet, quinoa, brown rice and sorghum. In fact, a study published in 2008 in the "American Journal of Clinical Nutrition" found that study participants who followed a strict low calorie, whole-grain diet, versus those who avoided whole grains yet also followed a low calorie diet, lost more weight from their abdominal region over the course of the 12-week study.
References
- Against the Grain Nutrition: Gluten-Free and Grain-Free Eating for Optimal Health
- Going Against the Grain; Melissa Diane Smith
- The Metabolic Syndrome; Karlene Karst, RD
- Today's Dietitian: Whole Grain Guidance -- Help Consumers Navigate the Food Landscape to Make the Most Nutritious Selections
- The American Journal of Clinical Nutrition: The Effects of a Whole Grain-Enriched Hypocaloric Diet on Cardiovascular Disease Risk Factors in Men and Women with Metabolic Syndrome
