As low carbohydrate and ketogenic diets have taken over the diet literature, market and lingo, whole grains have gotten some undeserved bad rap.
Touted as high in carbs and calories, is there a place for whole grains in weight loss?
Will those grains that actually fill you and taste really good just increase craving and add too many calories to your diet plan?
What are whole grains anyway?
Whole grains contain all the essential parts of the whole grain seed in their original proportions. Meaning, the whole grain is 100% of the original kernel. This includes the germ, bran and endosperm. This is in contrast to refined grains (think cereals, white flour), which retain just the endosperm. Therefore, even after the grain goes through different processes such as being cooked, cracked, rolled or crushed, the whole grain food product would deliver the same exact rich balance of nutrients that were in the original grain seed.
Examples of whole grains include:
1. whole oats
2. whole wheat
3. whole-grain rye
4. buckwheat
5. millet
6. whole barley
7. Spelt
8. Quinoa
9. wild rice
Whole grains contain a large amount of fiber which is a key component for digestive health and extremely beneficial in keeping a person full and satiated. Fiber also keeps the blood sugar stable and avoids the elevated levels and crashes that refined grains and sugars cause. This ensures that a person will have less sugar cravings. Studies have shown that people who eat more whole grains have less body fat and do not gain weight so quickly.
So back to our first question!! How do we fit these nutrient packed, filling, and digestive friendly foods into a weight loss plan?
While you may not like the answer you guessed it. Portion control!!
People get confused and think they can eat as much fiber as they want and still lose weight. So although whole grains are a tad high in carbs, it’s an excellent component to your daily diet.
But, like any other food, there are limits to how much you can eat of it.
Because grains are so delicious, people tend to reach for doubles. So be cautious when using grains as a side dish. Rather try to incorporate wholesome grains as the crux of the meal. For example, Oatmeal for breakfast or a salad with Quinoa to make a great lunch.
Remember the golden rule of weight loss is to consume fewer calories than your body really wants for daily function.
So, eat your grains, enjoy the wholesome fullness that will curb your hunger and let you keep your calories at bay. And yes you can lose weight!
Don't forget to view our quinoa salad recipe.
This article was written by Malka Coopersmith and reviewed by Rachel Weber RD for One on One Health
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