We already know that swapping white bread and rice with whole grains is better as it ensures a more fibre rich diet. Now, a study has found that including more whole grains n your diet can help you lose weight.
Increasing Calorie Loss
The study was published in the American Journal of Clinical Nutrition and found that substituting whole grains with refined grains can reduce the calories kept during digestion. Whole grains can also speed up metabolism.
It did a comparative study with 81 participants between the ages of 40 and 65. While one group was assigned a diet with whole grains another ate a diet with refined grains. The researchers found that those who ate the whole grains had an increase in metabolic rate while resting as well as energy loss. Overall people who were on the whole grain diet lost an extra 100 calories per day without any change in exercise patterns.
“The extra calories lost by those who ate whole grains was equivalent of a brisk 30 min walk – or enjoying an extra small cookie every day in terms of its impact,” said senior author Susan B. Roberts, Ph.D., senior scientist and director of the Energy Metabolism Laboratory at USDA HNRCA.
“Many previous studies have suggested benefits of whole grains and dietary fibre on chronic disease risk. This study helps to quantify how whole grains and fiber work to benefit weight management, and lend credibility to previously reported associations between increased whole grains and fiber consumption, lower body weight and better health,” said Phil J. Karl, PhD, first author of the study.
Whole grain foods you can eat include whole oats, whole grain corn brown rice, wild rice and whole rye.