If you think cutting carbohydrates and grains is going to help you long term to lose weight with your New Year’s resolutions, think again – whole grains can help increase your overall health without increasing your waistline.
Research shows that whole grains are linked with many health benefits, and associated with lower rates of chronic diseases, including diabetes and heart disease; when part of a healthy eating plan.
“Science is on the side of whole grains being an important part of a healthy balanced lifestyle,” says Dr. Julie Miller Jones, professor emeritus of Food and Nutrition at St. Catherine’s University and a member of the Healthy Grains Institute Scientific Advisory Council. “Data such as the Canadian Community Health Survey shows that Canadians who consume three to five daily servings of whole grains, compared to those who rarely consume them, have a 26% lower risk of developing Type-2 diabetes, and a 21% lower risk of cardiovascular disease,” she adds.
Grains and carbohydrates are often removed from diets when people are concerned with weight gain and obesity, but science tells us different. Dr. Jones had mentioned a recent study concluded that choosing whole grains as part of your regular diet led to less weight gain. “Something as important as what you eat should be based on facts, not media trends or media hype.”
Results from 15 different studies showed that people who did eat 3 servings of whole grains per day tend to have lower BMI, smaller waists and a healthier waist-to-hip ratio. Great examples of grains to include are oatmeal, whole grain cereal, brown rice, even popcorn! You can try different types of whole grain pasta, amaranth and buckwheat.
With this being said, it is important to not be afraid of whole grains, and to incorporate them into your daily diet! Especially fibre rich grains, which give a sense of feeling full, which helps for weight loss!