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WHAT'S NEW
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Glorious whole grains
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Get the scoop on grains, a great strategy for weight loss
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By Rosie Schwartz
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Shedding a few pounds along with your winter coat is a healthy idea, and choosing smart carbs such as whole grains may be a delicious first step. In a recent 12-year Harvard Medical School study of more than 70,000 women, the group that consistently consumed more whole grains weighed less than those who consumed fewer. Researchers also found that eating refined grains, such as white bread and rice, went hand in hand with a greater likelihood of gaining weight over time. But the benefits of eating whole grains go beyond weight loss: other research links their consumption to a reduced risk of heart disease, stroke and diabetes in women.
Whole grains provide a cornucopia of vitamins and minerals and are also rich sources of fibre. Insoluble fibre, found mainly in wheat, promotes bowel regularity, while soluble fibre, found in grains such as barley and oats, is super for lowering blood cholesterol and regulating blood sugar. These fibre-rich options may help you feel fuller for longer, and scientists speculate that they also contain phytochemicals, or plant chemicals, that may boost calorie-burning capacities.
Grains of truth
Sorting through the grain bin to distinguish between whole and refined can be tough. Don't judge whole grain products by their colour because many dark breads have caramel or molasses for colour and contain mostly refined grains. Read ingredient lists to find whole grain products and look for the word whole in front of grains such as wheat and rye. Don't be fooled by nutritious-sounding names, such as "12-grain" or "multigrain," that list enriched wheat flour, a refined grain, as the first ingredient.
A whole grain has three parts: the outer layer, or bran; the inner part, or germ; and the endosperm. When grains are refined, the nutrient-rich bran and germ are removed, leaving only the endosperm.
Going with the grain
Dietary recommendations in the U.S. suggest at least three servings of whole grains a day, the lowest number that may offer the best protection against various diseases.
Rosie Schwartz is a Toronto-based consulting dietitian and is
author of The Enlightened Eater's Whole Foods Guide (Viking Canada).
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