Eating whole grains can help you reach your weight loss goal, since they offer nutrients, plus loads of fiber. While white, refined grains contain only the endosperm, which is loaded with carbs and offer no nutrition, whole grains contain bran and germ, in addition to the endosperm. Germ contains nutrients that are important to the immune system and other bodily functions. It also contains fiber, which fills you up, without loads of extra calories.
While whole grains are healthy, they aren’t necessary for weight loss.
The Paleo diet, which doesn’t include grains, is a healthy diet and can help boost weight loss. It does, however, contain alternate types of fiber from fruits and vegetables. You can get the same nutrients as you do from fruits and vegetables as you get from fruits and vegetables. Grain provides an alternate that’s also good to eat.
There are two types of fiber in whole grains.
There are two types of fiber. One is insoluble fiber, which provides bulk for your stool and makes going to the bathroom easier. The other is soluble fiber. Soluble fiber feeds your microbiome, the bacteria in your gut that is responsible for being your healthiest and keep your metabolism burning high. Soluble fiber, unlike insoluble fiber, dissolves in water forming a thick gel. It’s the most common type of fiber in grains, but you can get it elsewhere. It’s in seeds, nuts, fruits and vegetables and legumes. If you don’t eat whole grains, you must eat these other types of food. It’s very high in winter squash, broccoli, and berries.
You can prevent chronic inflammation by including whole grains.
When the body is invaded by detrimental bacteria from infection or from an injury, inflammation sets in to protect the body. It causes redness, pain and swelling to do that. It’s meant to be a short-term process and part of the healing process. However, when it continues and becomes chronic, it can cause damage to blood vessels, fatigue, chronic disease, such as cancer, and joint pain. It also can lead to obesity. Inflammation leads to an increase in body fat. Whole grains aid in controlling inflammation, making weight loss easier.
- Not only does soluble fiber feed your microbiome, it also slows down digestion so you feel fuller longer. It also helps maintain blood sugar levels that can prevent them from spiking and lead to insulin resistance.
- Nutritionists often recommend that obese people eat food that’s rich in fiber. Just three servings a day can help reduce belly fat. Whole grains are rich in fiber.
- Although whole grains may help you lose weight with their fiber and nutrients, they’re also higher in calories than other sources of fiber. A slice of whole wheat bread contains 130 calories. A cup of chopped carrots are just 55 calories and has a lot of nutrients.
- While whole grains help fight inflammation, so do other foods, such as legumes. Legumes also help lower cholesterol and triglyceride levels.
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