How to Lose Weight: #10: Eat Whole Grains

Whole grain products are made from the bran and endosperm of grains, whereas refined grain products contain only the endosperm. Bran is grainy and thick (think All-Bran cereal) so many people prefer the taste of refined grains, and refined meal products, like white flour. However, whole grains contain more vitamins, minerals, phytonutrients, and fiber. Whole grains are also rich in inositol hexaphosphate, i.e. phytic acid, which preliminary research suggests may have an anti-cancer effect. However, phytic acid also binds certain beneficial minerals, so consuming large amounts of whole grains may reduce the absorption of some minerals. Soaking grains reduces phytic acid levels.

And more good news is that recent research has shown that whole grains help you lose weight, specifically the harmful belly fat that puts you at risk of heart disease. In this study, even though those consuming refined grains lost some weight too, the whole grain group experienced a steep decline in C-reactive protein, which is associated with increased risk of heart disease and diabetes. The unrefined grain group did not see a decline in this harmful protein, meaning despite losing weight, they weren't experiencing some of the health benefits normally associated with weight loss.

Believe it or not, whole grains don't have to taste bad, and I think whole grain foods have a meatier taste, which is why I prefer whole grain breads, pastas, and other products to their refined counterparts. Because whole grains are high in fiber, they make you feel more full, and have fewer absorbable calories than refined products. A good example is whole wheat pasta, which has 90 calories an ounce. Since 12 of these calories are from fiber, then one ounce has only 78 absorbable calories. Refined pasta has 105 calories an ounce, with 1 gram of fiber, meaning it has 101 absorbable calories. Eating 4 ounces of whole grain pasta will cost you 312 calories, while the regular stuff puts you back 404 calories. Thus, whole grain pasta contains 23 percent fewer absorbable calories, and a lot more of the good stuff you need.