Whole Grains for Weight Loss: What’s So Wonderful About Whole Grains?
Secret #1: Whole Grains 101! (whole grain weight loss)
Carbohydrates are one of the main sources of energy for the body and the preferred source of energy for the brain. The three food groups that make up carbs are grains, fruit and dairy. Of these three food groups, most of your calories should come from whole grains.
When it comes to 100% Whole grain foods: Think fiber; vitamins, minerals, and antioxidants; and satiety.
Results,
- better management of weight,
- reducing your risk of heart disease,
- some cancers, diabetes and
- other health problems, such as constipation.
- Brown Rice
- Quinoa
- Wild rice
- Pasta (whole grain)
- Whole grain bread, waffles, pancakes
- Whole grain cereal
- Oatmeal (note: steel cut is no healthier than regular Quaker Oats – its all preference!)
- Many more….
Signs of Carbohydrate Deprivation (whole grain weight loss)
- Fatigue
- Hunger
- Headache
- Shakiness
- Irritability or moodiness
- Anxiety or nervousness
- Sweating
Secret #2: How to Find Whole Grains? (whole grain weight loss)
Don’t be fooled by colors. Being brown doesn’t make bread whole-wheat and being white may not mean that bread is made with just refined white flour. These breads may get their color from brown coloring, molasses, or caramel.
Finding whole-grain bread or other product takes some label reading skills. Any produced labeled “whole wheat” must be made with 100-percent whole-wheat flour.
Look for the FIRST ingredient and it should read—
- whole grain (type of flour) Ex wheat grain flour, whole grain graham flour
- whole (name of grain) Ex: whole grain oats, whole grain rice, whole grain corn
- stone ground whole (name of grain)
You will also see:
- brown rice
- oats
- oatmeal
Secret #3: Adding Whole Grains to Your Meals (whole grain weight loss)
Here are some quick Ways to Include More Whole Grains in Family Meals and Snacks
- A bowl of dry whole grain cereal (such as bran flakes) or cooked cereal (such as oatmeal) in the morning. Top with some berries, or other fruit, for added fibre and nutrients.
- Bite size whole grain cereal packed in a plastic bag for a quick snack
- Whole grain cereal bar
- 100% whole wheat bread, rolls, tortillas, bagels or pita pockets
- Small muffins made with bran, whole grain or cornmeal
- Tabbouleh made with bulgur (cracked wheat)
- Air-popped popcorn without excessive added butter and salt – experiment with other seasonings and herbs for new flavor sensations
- Low fat wheat crackers, baked tortilla chips and brown rice cakes
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So, how do you put all this to practice??? How do you begin creating some new eating habits before Christmas?
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Previous week’s topic: Cholesterol : HEART Health and How it Impacts Weight Loss
Next week’s topic: Is Gluten-Free the Healthier Way to Eat for Good Health or Weight Loss?