Whole Grains Versus Refined Grains

Whole Grains Versus Refined Grains

In a recent study, a group of obese people with metabolic syndrome was divided into 2 groups. Metabolic syndrome is a collection of the risk factors, which increase the risk of diabetes and heart disease.

Both groups were advised to cut calories for a total of 12 weeks. But, one group was told to take only whole-grains or whole-grain products while the other was asked not to consider eating any whole-grain foods.

At the end, both groups showed weight loss success. Both have experienced a decrease in their body fat. However, people who belong to the group who will eat whole grains only have reduced weight rapidly. They also experienced other benefits. But, the persons who belong to the refined grain group did not get other benefits.

Whole Grain Sources

If you are searching for a source of whole grain, here are the several whole grains you can consider:

 Whole wheat

 Oatmeal

 Popcorn

 Brown rice

 Whole-grain corn

 Whole rye

 Millet

 Bulgur

 Triticale

 Wild rice

 Buckwheat

 Whole-grain barley

 Sorghum

 Quinoa

There are also whole grains that you can add on your snacks or meals. These are:

 Whole-grain cereals like toasted oat cereal

 Whole-grain snack chip

 Using whole-grain flour

 Popcorn

Whole Grains on the Food Labels

If you are trying to look for foods that contain whole grains, choose foods that have the following:

 Bulgur

 Oatmeal

 Brown rice

 Whole rye

 Whole oats

 Wild rice

 Whole wheat

 Whole-grain corn

If you encounter some labels such as “multi-grain”, “bran”, “cracked wheat”, “seven-grain”, “100% wheat”, and soon, they don’t typically contain whole-grains.

You have to take note that color is the basis of whole grains. There are some breads that can be brown because of their ingredients or molasses. If you want to be sure, check the nutrition facts.