The Benefits of Whole Grains for Weight Loss
When it comes to weight loss, many people immediately cut out carbs, with popular food groups such as pasta, rice, corn, bread, and potatoes often being the first to go. However, nutrition experts argue that not all carbohydrates should be eliminated from one’s diet, especially whole grains.
Kim Kulp, RDN, owner of Gut Health Connection in the San Francisco Bay Area, explains that whole grains are often overlooked in weight loss efforts. However, our bodies actually need carbs for energy, and whole grains are packed with essential nutrients such as B vitamins, folate, iron, zinc, and magnesium. They also provide a great source of fiber and antioxidants.
Kara Burnstine, M.S., RD, LDN, CDCES at Pritikin Longevity Center, emphasizes the importance of consuming whole grains that contain all parts of the grain – the germ, bran, and endosperm – in order to fully benefit from their health benefits. Refined grains, on the other hand, have vital parts of the grain removed, resulting in a reduction in nutrients.
Research suggests that whole grains can actually assist with weight loss. The fiber in whole grains slows digestion and increases the feeling of fullness, leading to fewer calories consumed. A 2019 review published in Nutrients found that incorporating whole grains into one’s diet can aid in weight management and prevent weight gain.
Whole grains, such as oats, brown rice, barley, and spelt, have different nutrient profiles compared to their refined-grain counterparts. Oats, in particular, stand out as a top choice for weight loss. Avena sativa, also known as oats, is considered one of the most important grains in the U.S., ranking right after wheat and corn.
Oats have been shown to lower cholesterol levels, regulate blood sugar levels, and improve liver function, all of which contribute to sustainable weight loss and reducing the risk of weight gain. Melissa Mitri, RD, nutrition writer, and owner of Melissa Mitri Nutrition, explains that oats can aid in weight loss by affecting appetite hormones and feeding good gut microbes. Oats are high in fiber and provide plant-based protein, both of which help with satiety and curbing calorie intake. They also have a lower glycemic index, which prevents blood sugar spikes and subsequent cravings for sugary foods.
Oats are not only beneficial for weight loss but are also easy to incorporate into one’s diet. They are rich in nutrients such as magnesium, manganese, iron, chromium, and zinc, and can be added to a variety of meals and snacks. Whether enjoyed as overnight oats, in baked oatmeal, or as a nutrient-dense add-in to waffles, smoothies, and granola, oats offer versatility and convenience.
When it comes to choosing the best type of oats, experts suggest opting for the ones that individuals enjoy eating the most. While steel-cut oats are the least processed and contain similar nutritional profiles to rolled and instant oats, it ultimately comes down to personal preference.
In conclusion, instead of completely eliminating carbs from one’s diet, it’s important to choose whole grains like oats that provide essential nutrients, fiber, and satiety, making them a valuable asset for weight loss and overall health.