New weight loss programs embrace whole grains. The simple act of replacing refined grains with whole grains in your diet can help you lose weight. It also decreases inflammation, which is responsible for many diseases. Maybe the gluten-free fad is on its way out!
Study Reveals Key Ingredients in New Weight Loss Programs
A new study demonstrates that new weight loss programs should emphasize whole grains. The message is that if you want to lose weight, don’t stop eating grains or go gluten-free. Instead, substitute refined grains for whole grains.
When overweight adults exchange refined grain products, such as white bread and pasta, with whole grain varieties, they eat less, they lose weight and the amount of inflammation in their bodies decreases.
These are some of the findings of a large Danish study headed by the National Food Institute, Technical University of Denmark. The study supports the scientific basis for the Danish dietary recommendation to choose whole grains.
In the most comprehensive study to date of its kind, researchers have studied the effect of exchanging refined grain products in the diet with whole grain varieties. The study was conducted by the National Food Institute, along with the Department of Nutrition, Exercise and Sports at the University of Copenhagen and DTU Bioinformatics.
New Weight Loss Programs Study Details
• The study included 50 adults at risk of developing cardiovascular disease or type 2 diabetes.
• The study participants were divided randomly into two groups. One group consumed a whole grain diet for eight weeks.
• The whole grains included wheat, rye, barley, oats, brown and red rice, millet, and dried corn.
• During the next six weeks, those participants went back to their usual diets.
• Then for the remaining eight weeks, they consumed a diet of refined grains.
• The other group completed the study in the reverse order.
New Weight Loss Programs Study Results
• The study found that when the test group was eating whole grains and not refined grains, they ate less, perhaps because they felt full longer. As a result, when they consumed a whole grain diet, they lost weight.
• Blood tests also showed that the participants had less inflammation in their bodies when eating whole grains. Inflammation is the natural response of the body to an infection, but some people, particularly those who are overweight, have permanently elevated levels of inflammation. This is a risk factor for the development of Type 2 diabetes.
Analysis of New Weight Loss Programs Results
• Professor Tine Rask Licht from the National Food Institute, senior study author said: “Our analysis confirmed that there is a sound scientific basis for the dietary recommendation to eat whole grains. This may particularly apply to people, who are at increased risk of developing cardiovascular disease or type 2 diabetes. Rye seems to have the best effect.”
• Samantha Heller, a registered dietician at NYU Langone Health in New York City, said the findings support other research that has found an anti-inflammatory effect and weight loss from whole grains.
• Heller says whole grains definitely have a place in the diet. “Whole grains are healthy. Whole grains also have vitamins and minerals, but like any starchy or carbohydrate food, you have to watch your portion size. According to Heller, whole grains should make up about one-quarter of your plate, but “If you want to lose weight, shave that down a bit.”
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