Whole-Grain Facts
Many nutrition experts swear by the high fiber content in whole grain products, such as whole-wheat bread, brown rice, and pasta. The claim is that these high fiber and complex carbohydrate foods are digested slowly in the body. This slow process supposedly has very little effect on our blood sugar level, which causes us to feel less hungry and eventually lose weight. The truth of the matter is that whole grain foods do not contain the high amounts of fiber as fruits and vegetables. If they do, the fiber content is typically added to the food. The impact that whole grain products impose on your blood sugar level is not very different from their white food counterparts. The price the dieter pays for including these whole-grain fibrous foods in your diet is higher calorie consumption, and increase carbohydrate intake. One slice of 100% whole-wheat bread is typically over 100 calories and ¼ cup of brown rice contains 170 calories. These numbers are almost double the amounts as their white counterparts, and more than triple that of non-starchy, leafy vegetables.
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| Assortment of whole grain food products. |
Any grain foods, whether unbleached or chemically whitened, may also be the reason for certain allergies and intolerance in many individuals, causing the sufferers to experience difficulty with weight loss. Whenever the body tries to combat ingredients in foods that cause sensitivity, the result is irritable bowel syndrome, or other digestive problems. These symptoms typically lead to feelings of fatigue, brain fogginess or inability to concentrate, sleepiness, depression, and an increase in blood pressure. What appears to be weight gain after consumption of these foods, may actually be gas and swelling from being bloated. Once these foods are eliminated from the diet of the person who is sensitive to them, an appearance of weight loss usually takes place, even if the person hasn’t lost weight. He or she will experience increased physical and mental energy.
Grainy Snacks
There are numerous advertisements surrounding crackers, cookies, cereals, and cereal bars that are produced with small amounts of calories to help with weight loss. Usually ingredients in these “diet” foods are not removed without something else being added, such as salt or sugar. In truth, these snack foods contain higher amounts of sugar that are rapidly converted into glucose. When our blood sugar rises rapidly, it then drops significantly, causing a roller coaster ride with our hunger. The drop in sugar level creates cravings for more sugary foods. Insulin, the hormone that tells our bodies to hold on to fat, increases, and causes more fat to be deposited in our bodies. By decreasing your grain intake, you are lowering your insulin level, and in turn, decreasing your body’s fat storage at a quicker pace.
Fruits and Vegetables are Better Choices
It is not a secret that food in its most unprocessed form is the healthiest for your body. Fruits and vegetables naturally contain higher fiber contents than whole grain products, and generally have far less the amount of calories. The sugars in these foods are simple sugars, which do not produce much changes in sugar levels, and helps us to have a more controlled appetite. One cup of kale is 35 calories and broccoli is 30 calories. One small fruit, such as an apple, pear, and orange is about 50 calories, more than half the amount of calories as baked dessert made with grains. Consumption of these foods helps dieters maintain their caloric level. However, like many other foods, one must consider their tolerance for these foods, and whether their body will digest them properly.
