Whole-grain foods better for weight control

Middle-aged women who favour whole grains (like whole wheat flour, some breakfast cereals, barley etc.) over white bread and other refined grains may put on fewer pounds as they age, a large study suggests.Researchers at the Harvard School of Public Health, USA analysed data from a large, long-running study of female nurses in the U.S. More than 74,000 women who were between the ages of 38 and 63 in 1984 periodically gave information on their diets and weight over the next 12 years. Other factors, such as exercise and alcohol intake, were also measured. Research suggests that when it comes to weight control, whole grains have an advantage over highly processed, low-fibre grain products. Fibre-rich whole grains are more filling, and people who favour them over refined grains may take in fewer calories. While starchy refined grains cause a rapid increase in blood sugar, whole grains may create a slower, more sustained release of sugar into the blood, which may have a beneficial effect on metabolism and fat storage. Whole grains also contain enzyme inhibitors that may get in the way of metabolic efficiency i.e. the body is forced to burn extra calories just to digest and absorb whole-grain foods.

They found that among the 74,000 women, those who ate more fibre-rich grains, whole-grain breakfast cereals etc. gained less weight over time than women who got the least fibre in their diets. In addition, women with the highest fibre intake were half as likely as those with the lowest intake to become obese over 12 years. In contrast, diets heavy in refined-grain products like white bread and pasta were linked to greater weight gain over time. They found that at the start of the study, women who ate more whole grains tended to weigh less than those with diets heavier in refined grains. And over time, higher intake of fibre-rich grains was associated with less weight gain. On average, women who ate more high-fibre, whole-grain foods gained a few pounds less than those with the lowest fibre intake. They were also 49 percent less likely to become obese. People should avoid consuming highly processed, low-fibre and calorie-laden variety of food. The new findings emphasise the importance of distinguishing fibre-containing whole grains from refined ones.