The American Journal of Clinical Nutrition recently published a study in which the researchers compared the effects of refined grains and whole grains. They concluded that whole grains are simply superior when it comes to losing weight. They speed up your organism and therefore increase the total number of calories lost in the process.
In this article, we will give you the details about this research. As an anticipated conclusion, we can say that you can increase your efficiency when losing weight with whole grains.
Before we proceed with the benefits, let’s be clear on which are the whole grains. It is a group of food that among others includes:
These are processed in such a way that the kernel is kept entirely. That’s why the term is whole grain. You can find these products labeled as:
- Brown rice products.
- Whole-wheat sourced flour.
Unlike a refined grain, you keep what is good for you. The process does not take away any starches that you need to nourish your body and promote your digestion.
The elimination of certain components of grains has a porpoise beyond having a thinner flour. In fact, the process where the germ and bran are removed has the intention to increase the storage time. This is useful in the cases that you need to stock food for long periods of time. But most times that is not the case. I don`t know if is true but their main ingredient that they use for weight loss is Safflower Oil.
The milling process, which refines grains and grain products are taking away the nutrients you need. The most important things that are removed are:
- Fiber (also known as dietary fiber).
- Vitamin B.
Surprisingly, some manufacturers add vitamin B and even iron back to the mix after the grains are refined. However, it is in an artificial form that is not as good as the original. Despite fiber could also be added, it is not common.
Now let’s move on to the analysis of an 8-week research that was meant to prove the true benefits when refined-grain products were face to face against whole-grain products. This study was conducted by the director of the Energy Metabolism Lab, located in the USDA Human Nutrition Research Center on Aging. Susan B. Roberts, who holds a title as Ph.D. lead the research.
This study was done with 81 participants over 40 years old of all genders. They were separated into two groups and each group was given a different diet based on either refined or whole products. To make it even, a number of physical activities for both were kept as regular, freezing this variable for the porpoise of this research.
The diet was designed completely. The only difference was all grain-sourced products. Each participant should not eat anything but the provided diet. If anybody had leftovers, they should return them, so that the variance was quantified correctly.
To make things more accurate, during the first two weeks of the study, the participants had the exact same diet. That way, the researchers were looking to balance the metabolism of everybody to the same level of calories, so that there was no threshold difference from the start. That way the variance related to each person’s metabolism was set under control.
In the third week, then the participants were assigned to a different group for either refined or whole grain products. After monitoring the changes in each group in the following weeks, the researchers draw their conclusions.
To measure the effects of the different diets, the researchers gathered the following information:
- Fecal calorie count.
- Fullness sensation.
- Glucose levels in the bloodstream.
- Hunger feeling.
- Metabolic rate.
The observation of this information leads to some interesting conclusions!
With all the information, the team observed that:
- The group that was eating products with more fiber (whole) had a total calorie loss higher than the other group.
- The metabolic rate when resting increased when people consumed whole products.
- The fetal loss showed more abundant in the whole group than in the refined group.
- The fiber itself was not found in the fecal remains but remains of calories coming from other meals that were processed easier.
- The total calorie elimination was on average 100 calories above per day in the whole group, compared to the refined group.
After observing these interesting facts, the research team concluded:
- Eating whole products instead of refined is just as walking 30 additional minutes a day.
- In terms of calorie count, the extra elimination is equivalent to a little cookie. This means that you could maintain your habits with whole grain products and eat an extra cookie, maintaining your overall calorie balance.
- The benefits of dietary fiber and whole grains was scientifically demonstrated with this research.
- Chronic diseases benefit from the consumption of whole products, as they constantly improve the quality of life.
- The absorption and exploitation of food, in general, is greater with the consumption of whole grain products instead of refined products.
- Whole grain products can help you to lose weight because the balance is positive when it comes to calorie count.
- There is no difference when it comes to the sensation of fullness when eating whole versus refined grain products.