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Whole Cereals and Weight Loss
1. Thou Shalt Eat Your Whole Cereals
Cereals are the foundation of healthy eating and, contrary to what many people think in this age of low-carb craze, are an excellent choice for weight loss.
Health Benefits of Cereals
The evidence for the heart protective effects of whole-grains is impressive. Four separate studies, involving a total of over 65,000 men and 109,000 women in the US and Finland in the 1990s, showed that as consumption of cereal fiber or whole-grain foods increases, the incidence of coronary heart disease declines.
One of the largest of these studies, published in the American Journal of Clinical Nutrition in 1999, studied the relationship between diet and heart disease in 75,000 women between the ages of 38 and 63, who were followed for 10 years. The researchers found that an increased intake of whole-grains was protective against heart disease. For every serving of whole-grains eaten per day, the risk of death from heart disease was reduced by 9%. Women who consumed the most whole-grains - nearly three servings a day - had a more than 30% lower risk of heart disease than the women who consumed less than one serving a day. Whole-grain breakfast cereals, brown rice, and bran were especially protective.
Mechanisms of Protection
A multitude of mechanisms are thought to be responsible for the beneficial effects of whole-grains for cardiovascular disease. These include:
2. Many other antioxidants, phytochemicals and micronutrients in whole-grains that may have protective effects.
You have to be careful, though. Most of the cereals we eat today are ready-to-eat, processed products. Which means you have to learn how to read the nutrition labels (if you haven't been doing so) and to make the right selections when shopping. Some of the good selections from this group are whole wheat breads, rice, oats and unsweetened breakfast cereals. Also, experts recommend at least half of all grains consumed to be whole grains.
How much grains should I eat?
In general, it is recommended (see mypyramid.gov) that we should eat at least 3 oz-equivalents of grains every day. The exact amount varies from person to person. To find out exactly how much you should eat, please open a weight loss account on our site and follow the instructions..
How much is one grain oz-equivalent?
In general, 1 slice of bread, 1 cup of ready-to-eat cereal, or 1/2 cup of cooked rice, pasta, or cooked cereal can be considered as 1 ounce equivalent from the grains group. Remember, at least half of all grains consumed should be whole grains.
There are many websites offering healthy recipes. Although we do not recommend any such site in particular, we advise you to pay attention to the ingredients they use. Ideally, a weight-friendly recipe should list all the ingredients and also the caloric intake per serving.
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