You probably know whole wheat is the best type of wheat, but just because your bread is brown doesn't mean it's whole wheat. Even if the label proudly boasts "wheat" bread and lists "wheat flour" as the first ingredient, your bread may still not be whole wheat. Anything made with the flour from wheat - even refined white bread - can be called "wheat" and can list "wheat flour" as an ingredient. Learning the facts will help you choose the right bread. When whole-wheat flour is milled (refined) to make white bread, the inner germ and outer bran layer are removed, leaving only the starchy endosperm. So if you eat white bread, you're definitely missing a nutrient-rich and fiber opportunity. The key to buying whole-wheat bread is to be sure it says "100% whole wheat." Unless you read the word "whole," you're not getting all the goodness of the bran and germ. If you want 100 percent whole wheat, whole wheat should be the only grain listed. If you can find it, look for rye bread made from "unbolted" rye and whole wheat. Check the expiration date of the bread you buy. If you see mold on bread, throw out the entire loaf, as well as the bag itself. You don't have to resort to stalking the aisles and investigating ingredient labels for the perfect loaf of bread.
Discover more about the healthy meals that will help you lose weight when you incorporate healthy carbs into your whole grain-rich healthy diet plan. Eat more whole grains in your healthy meals and you'll weigh less - that's what the latest research suggests. A Harvard study that followed 74,000 female nurses for 12 years found that women who included the most whole grains in their healthy diet plan weighed less than those who ate the least. It's simple: Whole grains are much higher in fiber than their highly processed counterparts, and adding fiber to your healthy diet plan is the secret weapon in the weight-loss war. "We don't know exactly why, but [fiber and whole grains] could affect the hormones that send the signal to your brain that you've had enough to eat." [header = Healthy meals: discover what to eat with healthy carbs found in whole grains.] Include whole grains chock full of good carbs as part of your overall healthy diet plan. Now that you're sold on the power of good carbs to help you shed those unwanted pounds, here's how to make whole grains work for you every day: Simply trade three or more of your U. Discover what you need to eat with good carbs for overall healthy meals. "Adding whole grains has to be part of an overall healthy diet and lifestyle," says Len Marquart, Ph.
Whole Grain Foods: Better Nutrition, Better Diet. Find out why whole grains are best for good nutrition and the role they play in your diet. You might not yet know the difference between whole-grain foods and refined grain foods, but chances are you’re probably already including some whole-grain foods in your diet . If you have a bowl of oatmeal for breakfast or some popcorn at the movies, you are eating whole-grain foods. The first thing you should know about whole grains is that they have more nutrition than refined grains, are better for your heart, and can help you lose weight . Whole-grain foods are made from the entire grain seed. Whole Grain Foods: The Benefits. If you are trying to lose weight or eat a heart-healthy diet, you need to include whole grains. Whole grains are rich in disease-fighting antioxidants, vitamins, and minerals. "Because whole grains are more filling, they help you eat less and can help you lose weight," advises Plasker. Whole Grain Foods: Portion Guidelines. Whole Grain Foods: Making the Switch. Once you get used to whole grains, you may find that they have more taste and texture.
Nutrition: 505 calories, 22 g fat (10.4 g sat fat), 358.2 mg sodium, 10.6 g fiber, 14.37 g sugar, 12.6 g protein. Nutrition: 460 calories, 5.1 g fat (0 g sat fat), 613 mg sodium, 14.9 g fiber, 9.5 g sugar, 23.1 g protein. Nutrition: 213 calories, 11.2 g fat (5.7 g sat fat), 489 mg sodium, 1.7 g fiber, 3.5 g sugar, 15.8 g protein. Nutrition: 315 calories, 10.3 g fat (3.5 g sat fat), 268.9 mg sodium, 8.3 g fiber, 6.6 g sugar, 13.4 g protein. Nutrition: 486 calories, 15.3 g fat (7.2 g sat fat), 594 mg sodium, 12.2 g fiber, 2.6 g sugar, 25.3 g protein. Nutrition: 463 calories, 9.4 g fat (6.3 g sat fat), 865 mg sodium, 12.5 g fiber, 11.7 g sugar, 10.6 g protein. Nutrition: 636 calories, 2 g fat (0 g sat fat), 654 mg sodium, 49.4 g fiber, 8.1 g sugar, 40.2 g protein. Nutrition: 562 calories, 11.4 g fat (1.7 g sat fat), 413 mg sodium, 17.1 g fiber, 13.3 g sugar, 18.9 g protein. Nutrition: 278 calories, 18.8 g fat (3.4 g sat fat), 324 mg sodium, 4.6 g fiber, 9.4 g sugar, 8.2 g protein. Get the recipe from How Sweet It Is .
Switching to whole grains may reduce body fat and aid heart health, according to scientists at the University of Copenhagen who reported their work in the Journal of Nutrition . Those eating the diet with whole grains lost more weight (3.6kg vs 2.7kg) and saw a more significant decrease in body fat (3% reduction vs 2.1%) compared to those eating refined grains. Much of the earlier evidence for whole grains was derived from epidemiological studies, in which associations are documented between one factor and another. If an epi study (as they're often called) shows that people who eat whole grains are thinner, we don't know if it's because of the whole grains they ate, or because they all jog daily, or because they eat more veggies. That's why we need to continue gathering data about whole grains and health from both epidemiological studies and clinical trials. That's why we also need to keep an eye on the common-sense argument for whole grains and health. Every once in a while we run into someone – often respected academics – who says, "The evidence for whole grains and health is not yet ironclad. Yes, the epi evidence for whole grains is stronger than for any other food group, but a few RCTs have been inconclusive."
We know that kale and broccoli are important, but sometimes whole grain recipes just seem so.comforting. Fortunately, there is a place in our vegan weight loss diet for whole grains. The first whole grain recipe to master is the basic one for cooking plain grains in water. Stir in 1 cup of whole grains and return to a boil. Some whole grains cook in 15 minutes, but others can take as long as 2 hours. The grains that we cook most often are rolled oats, brown rice, millet, and quinoa. Oats, Brown Rice, Millet, and Quinoa. We almost always eat whole grains for breakfast, and oatmeal is our favorite. This peppers contain two whole grains: brown rice and corn. Whole grains are super versatile. For example, you could make the stuffed pappers above with quinoa or millet instead of brown rice. The best whole grains for weight loss are intact whole grains. See this page on the calorie content of grains for a description of intact whole grains. For a change from intact grains, cook up some whole grain pasta. The Gluten Free Chef, although not a vegan site, has a complete list of gluten-free grains and ingredients, and also some whole grain recipes.
Whole Grains. To confirm that a product contains whole grains, check the ingredient list. Whole Grains and Health Benefits. Although whole grains are often a good source of dietary fiber, it is not the fiber alone that provides health benefits. Whole Grains and Weight. Why might whole grains be helpful for weight management? The role of whole grains and their health benefits are recognized in the Good Health Guidelines. Weight Watchers recommends choosing whole-grain foods whenever possible and trying to make at least half of the grains consumed whole grains.
How to Lose Weight With Whole-Grain Pasta. Whole-grain pasta isn't a particularly low-calorie food. Because of its fiber content and the slow pace at which your body digests it, whole-grain pasta is a filling food that keeps you feeling satisfied much longer than refined-grain pasta. Serve yourself half as much whole-grain pasta as you would take refined-grain pasta. It takes less to fill you up, so you can easily halve your calorie intake from the pasta. Add a good amount of vegetables to the sauce you're preparing for the whole-grain pasta. This, of course, adds a variety of other nutrients to your whole-grain pasta dish, too.
Whole Wheat: Which is Better For You? When you make the decision to eat whole grain breads, you’re getting all the benefits of the grain, from the bran to the germ to the endosperm. When you make the decision to eat whole wheat breads, you’re getting a mashed up, ground down version of wheat grain. So, which is better for you and your weight loss goals? And both are definitely a whole lot better for you than white bread, which is pretty much all carbs and very little nutritional value. But, if you are serious about reaching your weight loss goals, you’re probably better served making the decision to eat whole grain breads. See, when you eat whole grain bread, there’s simply more there to fill you up.
The message is simple: Cut out the foods that are high in fat and devoid of fiber, and increase the foods that are low in fat and full of fiber. This low-fat, vegan diet approach is safe and easy—once you get the hang of it. Only by doing the diet all the way will you be able to reap all the benefits and avoid lapses that can lead to weight gain. Weigh yourself before you start and keep track of your weight during the three weeks. Keeping a food record and a journal of how you feel while you’re on the diet will help you monitor your progress. The New Four Food Groups—grains, legumes, vegetables, and fruit—can provide you with all the nutrients you need. For salad dressings and condiments, use the non-fat varieties, such as fat-free Italian dressing for salads and mustard for sandwiches. Burrito filled with fat-free refried beans, lettuce, and tomato (no egg or cheese) Black bean and sweet potato burrito with corn and tomatoes. You might start with a bean, rice or other grain, or potato dish and add a couple of vegetables. Beans and rice: Try black beans with salsa, vegetarian baked beans, or fat-free refried beans. Steamed rice and stir-fried vegetables: This meal can be seasoned with soy sauce. This is easier than teasing yourself with small amounts of the foods you are trying to leave behind. All hotel restaurants have oatmeal, pasta with tomato sauce, potatoes, and vegetable plates, even if these items are not on the menu. Chinese: lots of rice with smaller amounts of vegetable dish; request oil-free and sauce on the side.
Mix 2 tablespoons flour with 1/4 teaspoon each salt and black pepper. Add 1 cup quartered mushrooms and cook 5 minutes. Push mushrooms to side of pan and add chicken; sear 2 to 3 minutes a side and then add 1/3 cup marsala wine. Serve with 4 roasted new potatoes and 1 cup steamed green beans mixed with 1 teaspoon butter and seasoned with salt and black pepper to taste. Whisk together 1 teaspoon olive oil; 1 garlic clove, chopped; 1/4 cup red wine; and salt and black pepper to taste. Saute in 1 teaspoon olive oil until golden; add 1/3 cup minced onion and cook 2 minutes. Add 1/2 cup chopped tomato and cook 2 minutes; season with salt and black pepper. Mix together 1/2 cup nonfat ricotta with 1/4 cup corn and 1/4 cup diced red bell pepper; season to taste with black pepper. Place stuffed leaves in a small baking dish and top with 3/4 cup marinara sauce; bake at 350 degrees for 20 minutes. Mix 1/2 cup whole wheat flour with 1 cup 1% milk; add to soup. Season with salt and black pepper to taste. Top with crumbled bacon and chopped parsley. Add vegetables and water to skillet with pork. Mix together 1/4 cup olive oil, 1 teaspoon mustard, 1/3 cup red wine vinegar, 1 teaspoon sugar, 1 teaspoon salt, and 1/2 teaspoon black pepper.
Tips for Reaping the Benefits of Whole Grains. But not all of them actually are whole grain. Terms like "multigrain," "100% wheat," "organic," "pumpernickel," "bran," and "stone ground" may sound healthy, but none actually indicates the product is whole grain. Know Your Whole Grains. A whole grain contains all edible parts of the grain, including the bran, germ, and endosperm. The whole grain may be used intact or recombined, as long as all components are present in natural proportions. To recognize whole grains, keep this list handy when you go to the grocery store and choose any of the following grains: But did you know that some manufacturers strip the outer layer of bran off the whole kernel of wheat, use the refined wheat flour, add in molasses to color it brown, and call it "100% wheat" bread?
Whole Grain Diet. BACKGROUND Start the Diet Now Advertisement. Over the fad and ready to give people a foundation they can live by, the Whole Grain Diet Miracle, by Drs. The Whole Grain Diet can help you lose weight, but also minimize your risk of heart disease, colon cancer and diabetes. The Whole Grain Diet book does provide guidance for creating meal plans, recipes that incorporate whole-grains and even a guide to eating out. There is not a lot of support for exercise in the Whole-Grain Diet. The Whole Grain Diet is one such program that removes unnecessary, unhealthy foods and replaces them with more nutritious choices. Grain Deit, Hole Grain Diet, Whole Grane Diet. My boss had some real health issues mainly because he was overweight and he used this diet and the pounds just start melting off. I lost A LOT of weight one time on mostly a whole wheat, and vegetable diet with some (very little) lean meat, nuts and dairy. The problem is and always will be this: 1) Quantity, i.e., you need very little whole grains to sustain you. I've heard that whole grain is the way to go so I'd be willing to try this.
Study Shows Whole-Grain Diet Good for the Waistline and the Heart. 25, 2008 - A diet rich in whole grains may help fight your belly bulge while lowering the risk of heart disease . In addition, those on the whole-grain diet experienced a 38% drop in C-reactive protein (CRP), an indicator of inflammation in the body linked to heart disease . Researchers say the results suggest that incorporating whole grains into weight loss plans may help burn fat as well as reduce the risk of heart disease . Whole Grains vs. By the end of the study, both groups had lost weight , an average of 8 pounds among the whole-grain group and 11 pounds in the refined-grain group. Both groups experienced a decrease in body fat, but the whole-grain group lost significantly more body fat from the abdominal region than the refined-grain group. The whole-grain group experienced other benefits.
The following list of 52 weight loss recipes combines low calorie ingredients with superfood powerhouses to charge up your metabolism and ramp up your weight loss goals, while satisfying you and providing valuable nutrients. Fiber-filled and nutrient-rich foods are the key to this kind of eating. The recipes that follow, plus regular exercise, are sure to comprise a comprehensive weight loss plan. Chili contains two ingredients that can help promote weight loss. Rev up weight loss with these six chili recipes: Chocolate Oatmeal with Egg Whites and Chia Seeds This is a combo of three perfect weight loss ingredients. Gingerbread Pancakes These high-protein pancakes are also gluten-free, using chickpea powder and egg whites, and combining those great weight loss spices, cinnamon and ginger. Full of fiber, with a touch of cinnamon sweetness, they are crunchy and good for you! Slow Cooker Cinnamon and Honey Nuts Get the benefits of cinnamon with the weight loss power of nuts (read the nut category below for more details). Nuts are a great addition to a weight loss menu plan, because they are high in protein, contain monounsaturated fats, and provide omega-3 and omega-6 fatty acids. Chocolate, almonds, and cherries make the ultimate flavor trio that supports weight loss in one delicious shake.
Whole Wheat Bread, Apple and Cranberry Dressing. Whole Wheat Bread, Apple and Cranberry Dressing Recipe - NYT Cooking. Chicken Salads, Salads Chicken, Miami Chicken, Sandwiches Recipe, Sandwich Recipes, Chicken Salad Recipes, Chicken Salad Sandwiches, Burgers Sandwiches. Miami Chicken Salad Sandwiches - You'll never find a chicken salad sandwich this good in a deli.the chicken is flavored with crunchy almonds, jicama, and tarragon, and served on whole grain bread with sliced mango. Campbell's Miami Chicken Salad Sandwiches Recipe - this chicken is flavored with crunchy almonds, jicama, and tarragon, and served on whole grain bread with sliced mango! Campbell's Kitchen: Miami Chicken Salad Sandwiches. Campbell's Miami Chicken Salad Sandwiches Recipe. Miami Chicken Salad Sandwiches Recipe. Swanson® Heart Healthy Chicken Sandwich "This exquisite chicken salad is made with Swanson® Premium Chunk Chicken Breast, chopped celery and onions, mixed with a delicious dressing made from light mayonnaise and yogurt, to be served on sandwiches made with Pepperidge Farm® 100% Whole Wheat Thin Sliced Bread." Flavorful chicken salad sandwiches with canned chicken, low-fat mayonnaise and soft oatmeal bread, simply delicious sandwiches. Campbell's Kitchen: Whole Wheat Chicken Salad Sandwiches. Whole Wheat Chicken Salad Sandwich #Campbells Kitchen. Campbell's Whole Wheat Chicken Salad Sandwiches Recipe.
3 Whole Grains That Help You Lose Weight. Your body digests them more slowly than the refined kind (like you'd find in white pasta or white rice), and they help protect your heart. CHIA (pronounced CHEE-yah): These mini black seeds (yes, the same ones you used to grow hair on your Chia Pet!) are a great source of alpha-linoleic acid, a type of omega-3. BREAKFAST IDEA: You don't need to cook chia seeds; just sprinkle a tiny handful into yogurt. QUINOA (pronounced KEEN-wah): Quinoa's claim to fame is that unlike other grains, it's a complete protein. That means you don't have to pair it with another protein source like meat or dairy. SIDE IDEA: Toss with chopped veggies and your favorite dressing for a healthy "pasta" salad.
Topics Diet & Nutrition Healthy Eating: Everything You Ever Wanted to Know About Whole Grain Foods. Healthy Eating: Everything You Ever Wanted to Know About Whole Grain Foods. Discover exactly what whole grain foods are, how they work, and what makes them some of the healthiest foods you can eat. Because food manufacturers know that whole grains are, in fact, one of the healthiest ingredients you can eat. To decipher the whole mess, let's answer a few key questions that will help you understand exactly what whole grains are and how to incorporate them into your healthy eating plan. Meet us in the middle and start with four daily servings of whole grain foods by adding wheat bread, brown rice, and soba noodles to your plate. When the whole grain is left intact, you get more fiber and more micronutrients that help protect against disease. A: Foods that have been made with unrefined (unprocessed) flours and grains such as millet, bulgur, and whole wheat contain the most whole grains. Q: How do whole grains make your body younger? A: A diet rich in whole grains rather than processed grains can help you:
Can Whole Grains Make You Lose Weight? Reducing your total calorie intake, not eating whole grains, causes weight loss. A study published in 2008 in the “American Journal of Clinical Nutrition” found that participants who followed reduced-calorie diets containing whole grains lost the same amount of weight as study subjects who consumed reduced-calorie diets containing refined grains - such as white bread. However, although weight loss was similar in both groups, participants who consumed whole grains had higher reductions in abdominal fat mass compared with study subjects who ate refined grains. One reason whole grains are beneficial for healthy weight management is they are generally higher in fiber than refined grains. A study published in 2013 in “ISRN Obesity” reports that dietary fiber enhances satiety and reduces hunger, making fiber beneficial for weight loss. For best weight-loss results, aim to consume fiber from whole grains, legumes, fruits, vegetables, nuts and seeds.
While there are many similarities between whole-grain products and whole-wheat products, there are a few differences that are important to note. One of the main differences between whole-wheat and whole-grain products is the process that is used to prepare the grain flour. With whole-wheat flour, the grain has gone through a refining process that has removed some of the nutritional value from the end product. Appearance-wise, whole-wheat and whole-grain products tend to look very similar. For example, it is very difficult to tell the difference between a whole-grain cereal product and a similar product made from whole wheat. Whole grain will have a slightly richer flavour than whole wheat, although both are very pleasing and much more tasty and nutritious than bleached flour products (think Wonder bread). One thing to always note is that whole-grain bread products tend to contain more calories than whole-wheat breads. Products labeled as 100% whole wheat or 60% whole wheat are not whole-grain products. For whole-wheat flour to be a whole grain, in the ingredient list, you should see the words “whole grain whole wheat” or “whole wheat flour with added germ”.
This list of whole grain foods and whole grains benefits can help you be much healthier – IF you start adding more whole grains to your diet. Whole grains are low in fat. And whole grain foods can protect you from diseases. But here are some of the best-known and most nutritious whole grains and whole grain foods that you can find in grocery or health food stores. List of Whole Grain Foods. What are Whole Grains? Whole grains are the whole seeds of plants. What Whole Grains Benefits Can Do For You. More and more studies show that returning to whole grains and other unprocessed carbohydrates can improve our health in many ways. And eating more whole grains helps you to live longer.
Use these examples of grains to help you improve your diet and lose weight. When selecting grains and grain products, it is important to remember that whole grains are preferable to refined grains. What is the Difference Between Refined and Whole Grains? Grain products can be designated into two different types: whole grains and refined grains . Brown rice and oatmeal are examples of whole grains. White rice and white bread are examples of refined grains. Some eaters prefer the taste and texture of refined grains. Whole grains are far more nutritious and wholesome than refined grains. Whole grains supply more vitamin E, B, and folic acid than refined grains. And how do you identify refined or enriched grains? If a grain product does not include whole grains, then it is refined. But some refined grains are enriched and some are not.
Whole Grains and Weight Loss – Which Grains Work Best? Just about all of us want to be thinner, and whole grains and weight loss go hand in hand, right? Some whole grains are better than others. If you want to shed pounds, some whole grains are good for you. Whole grains and weight loss: What’s good. The good-for-weight-loss whole grains are those, like brown rice, whole oats, unhulled barley, and buckwheat groats, that have not gone through the grinding, or processing, of their kernels into flour. Whole grains and weight loss: What’s not. The not-good-for-weight-loss grains are those, like whole-grain breads, whole-grain bagels, and whole-grain crackers and chips, in which the kernels have been ground into flour. That’s right, ounce for ounce, you’re getting about three times as many calories than if you were eating unground, unprocessed whole grains. Another way to think about it is “dry” versus “wet.” Highly processed, ground whole grains are all dry grains, which makes them more compact (and less filling). By contrast, unground grains like whole oats and brown rice are cooked in water (therefore wet), which adds bulk and a lot more stomach-filling satisfaction, but not more calories. And best of all, feel better.
Get the Recipe: Whole-Grain Breakfast Porridge. Get the Recipe: Mediterranean Farro Salad. Get the Recipe: Herbed Quinoa. Get the Recipe: Whole-Wheat Apple Pancakes. Get the Recipe: Wheat Berry Salad. Get the Recipe: Mediterranean Bulgur. Get the Recipe: Mock Risotto. Get the Recipe: Herbed Farro Pilaf. Get the Recipe: Whole-Grain Waffles. Get the Recipe: Whole-Grain Pumpkin Scones. Get the Recipe: Cajun Spelt. Get the Recipe: Corn-and-Oat Risotto. Get the Recipe: Barley Pilaf. Get the Recipe: Whole-Grain Greek Meatloaf.