Whole Grains in Healthy Weight Loss Diet

Whole Grains in Healthy Weight Loss Diet
Benefits of Whole Grain Carbohydrates For Weight and Health
Diet and WeightDiet FoodsCarbs and Diet InformationGood Carbs to Eat Whole Grains What Are Whole Grains?

Whole grains, including foods made from them, comprise the entire grain seed (kernel). The kernel consists of three parts: the bran, the germ, and the endosperm. If the kernel has been cracked, crushed, or flaked, then for it to retain the name “whole grain”, it must retain almost the same relative proportions of bran, germ, and endosperm as the original grain.

Grain Processing Removes Nutrients

Usually, during the grain-refining process, most of the bran and some of the germ is removed, resulting in the loss of dietary fiber, vitamins, minerals, lignans, phytoestrogens, phenolic compounds, and phytic acid.

Some Refined Grains Are Enriched/Fortified With Micronutrients

Some grain processors add bran to grain products to increase the dietary fiber content. In addition, most refined grains are enriched before being further processed into food. Some refined grain products are required by law to be fortified with folate, as well as thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), and iron. Many whole-grain, ready-to-eat breakfast cereals are fortified with folate.

Whole Grains Have Low Glycemic Index (GI) Value

Whole grains have a low GI rating. This means they are converted slowly into blood glucose, and do not cause “sugar spikes” (sudden rises in blood glucose levels). By contrast, refined carbs, especially white flour foods, typically have high-GI values are are associated with blood glucose problems and insulin disorders. For more information, see Glycemic Index (GI) Diet Guide.

How To Identify Whole Grain Foods

Whole grain foods are not identifiable by color – you must read the food label. For information about the ingredients in whole-grain products, read the ingredient list on the food label. The words “whole” or “whole grain” will appear before the grain ingredient’s name. And the whole grain should be the first ingredient listed. The Food and Drug Administration requires foods that bear the whole-grain health claim to (1) contain 51 percent or more whole-grain ingredients by weight per reference amount and (2) be low in fat.

Types of Whole Grain Products

Whole grains that are available in the United States include: whole wheat, whole oats/oatmeal, whole-grain corn, popcorn, brown rice, whole rye, whole-grain barley, wild rice, buckwheat, triticale, bulgur (cracked wheat), millet, quinoa and sorghum.

How To Add Whole Grains To Your Diet

  • If you enjoy hot cereals, eat old-fashioned or steel-cut oats. If you prefer cold cereal, look for one that lists whole wheat, oats, barley, or other grain first on the ingredient list.
  • Eat whole-grain breads for lunch or snacks. Check the label to make sure that whole wheat or other whole grain is the first ingredient listed.
  • Eat brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
  • Choose different varieties of whole wheat pasta. If whole-grain pasta is too chewy for you, choose pastas made with half whole-wheat flour and half white flour.


My System | Weight Loss Diet Program | 9 Diet Programs – Try Them All! | GI Diet | Low Carb Diet | Balanced Diet
Low Calorie Booster Diet | Cholesterol-Lowering Diet | Vegetarian Diet | Support | Weight Loss Forum
Our Weight Loss Community | Weight Management Program Information For Doctors
Weight Loss Help | Healthy Weight Advice | Health Risks of Obesity | Body Mass Index Chart | Obesity Information
Weight & Health Risks | Ideal Weight for Women | Ideal Weight for Men | Waist Circumference | Body Fat Percent
Body Fat & Health | Body Fat Calculators | Reduce Fat Belly | Obesity & Breast Cancer | What Causes Weight Gain
Hypothyroidism | Weight Loss Plateau | Healthy Cholesterol Level | How to Lower Cholesterol | Low Cholesterol Diet
Diabetes Diet | Diabetic Diet Questions | Eating Disorders | Food Cravings | Health & Weight Benefits of Exercise
Weight Loss Tips | Best Support Group | Easy Ways to Lose Weight | Lose Last 10 Pounds | Nutrition and Pregnancy
Lose Weight After Pregnancy | Weight Loss – Pregnancy | Mid-Life Weight Gain | Weight Control in Menopause
Menopause & Diet | Weight and Depression | Teen Weight Loss & Healthy Eating | Help For Overweight Children
Child Obesity | Weight Chart For Children | Weight Loss For Men | Fast Weight Loss | Raise Metabolism
Best Exercise to Burn Calories | Exercise and Calories Burned | Diet Pills | Weight Loss Drugs to Reduce Obesity
Bariatric Surgery | Gastrointestinal Surgery | Health Dangers of Bariatric Surgery | Health Dangers of Gastric Bypass
Weight Loss Programs | Articles | Weight Loss Questions | How to Reduce Weight | Weight Loss Advice
Healthy Diet Advice | Healthy Diets For Women | Reviews of Diets | Diet News | Fad Diets | Cabbage Soup Diet
Weight Watchers Diet | Low Fat Diet | Carbs and Diet | Dr Atkins Diet | South Beach Diet | Zone | Cider Vinegar Diet
Carbs Guide | Carbs & Blood Sugar | Carbs & Insulin | Carbohydrate Needs | Glycemic Index Guide | GI Diet Method
Low GI Foods | Glycemic Load | Diets For Health | Diet & Health | Diet For High Blood Pressure | Fibromyalgia Diet
Gluten-Free Diet | Irritable Bowel (IBS) Diet | Lactose-Free Diet | Best PCOS Diet | PMS Diet | Online Diet Plans
Food Digestion | Calories Index | Guide to Calorie Needs | Calorie Needs for Women | Calories & Weight Loss
Burn Calories and Lose Weight | Calories Used by Exercise | Calorie Savings | Diet Nutrition | Vegetarian Nutrition
Guide to Healthy Diet | Guide to Healthy Eating | Diet Foods | Diet Fat | Good Fat | Protein in Diet | Protein Needs
Good Protein | Good Carbs | Dietary Fiber Guide | Sodium in Diet | Dietary Sugar | Water Needs Add Your Site | Site Map
© 2000-2007 Anne Collins. All rights reserved.