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Whole Grain Benefits

10 Weight Loss Breakfasts That Actually Satisfy, Say Dietitians

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How many times have you sat down at the table for a quick little breakfast only to be hungry an hour later? This may be because your small breakfast doesn’t include all of the items you need to keep you feeling full for hours. While it is important to watch out for portion sizes when losing weight, it is also important to be getting the right nutrients that you need to feel full and nourish your muscles, which will keep your metabolism strong. That’s why we asked some nutritionists to give us a weight loss breakfast to turn to when you’re hungry for a filling meal – but still want to lose weight.

“Include breakfasts that help you lose weight and are filling a winning combination of protein, healthy carbohydrates that contain fiber, and good fats“Says Lisa Young PhD, RDN, author of” Finally full, finally slim “. “These will help you feel full and lose weight. A satisfying breakfast will help you get on the right track so you are less likely to overeat later in the day. “

Here are a few breakfasts that have all of these elements to keep you feeling full and satisfied for hours, straight from dietitians. Then check out our list of the 100 Easiest Recipes You Can Make for even more healthy meal inspiration.

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“The key to a filling, controlled-calorie breakfast is fiber plus protein,” says Amy Goodson, MS, RD, CSSD, LD, author of The Sports Nutrition Playbook. “Both help slow your digestion, so you fill up faster and stay full longer.”

Goodson says it’s easy to prepare a delicious, filling, weight loss breakfast with fewer than 400 calories that will fill you up! One of her favorites that she can recommend is a bowl of oatmeal. Measure out 1/2 cup of dried oats, boil them with water, then mix in peanut butter for an extra boost of protein and healthy fat. Top with 1/2 cup of fresh berries for something sweet!

Here’s the secret trick to making your oatmeal healthier.

Eggs avocado berriesShutterstock

Another simple, less than 400-calorie breakfast that Goodson and Young recommend includes a breakfast classic – eggs and toast and a side of fruit. Stir together an egg or two, mash 1/3 of an avocado onto a slice of whole grain toast (which hasn’t been stripped of its normal fiber), and enjoy with an apple as a side dish. Or berries!

“It’s okay to enjoy a side of your favorite berries,” says Young. “The eggs are high in protein, the berries and bread are full of fiber, and the avocado is heart-healthy fat.”

Here are a few surprising truths you need to know about eggs, experts say.

greek yogurt nuts berriesShutterstock

“Another winning combination is a low-fat Greek yogurt with blueberries and 2 tablespoons of crushed walnuts,” says Young. “The yogurt is high in protein, the berries contain fiber and antioxidants, and the nuts contain healthy fats and omega-3 fatty acids.”

Not sure which yogurt to buy? Here are the 20 best and worst Greek yogurts, according to nutritionists

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“Oats are an excellent source of whole grains and are high in fiber and nutrients that make them a healthy breakfast that will keep you full and satisfied,” says Trista Best, MPH, RD, LD of Balance One Supplements. “However, many of their benefits are often negated by excessive sugar and high calorie toppings and additions to make them sweet. Maple syrup, brown sugar, dried fruits, and chocolate are toppings that can make oatmeal an unhealthy meal, best swapping these ingredients for more nutritious ones. “

Best recommends some of the usual healthy oatmeal toppings you might be used to, like nuts, cinnamon, berries, and bananas. However, she also recommends adding a hearty twist to your oatmeal.

“Spicy oats are easy to make healthy and nutritious by adding ingredients like tomatoes, eggs, mushrooms, spinach and nutritional yeast,” says Best. “Nutritional yeast is the component that really gives savory oats its flavor and increases its nutrient density.”

Blueberries Banana Spinach Almond Milk SmoothieShutterstock

“Smoothies are a great breakfast because they’re easy to make and you can pack loads of nutrients into every sip,” says Maggie Michalczyk, RDN of Once Upon a Pumpkin. “Smoothies balanced with protein fat and fiber will help keep you full longer and hopefully prevent pointless snacking that can add up.”

Michzlczyk’s most popular smoothie combinations include the addition of spinach, Greek natural yoghurt / nut milk, walnuts and blueberries.

“A study published in Nutrition showed that young adults who regularly consume polyunsaturated fat (PUFA) foods like walnuts can experience beneficial changes in appetite hormones related to hunger and satiety,” says Michalczyk.

Or try one of these 27 best immune boosting smoothie recipes!

Breakfast burritoShutterstock

“[This] The breakfast burrito option includes fiber, healthy carbohydrates, healthy protein, and healthy fats, “says Ricci-Lee Hotz, MS, RDN at Taste of Health and an expert at Testing.com.” It has all the components your body needs. to provide you with energy and to feel full for a longer period of time. “

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“One of the easiest and most delicious healthy breakfasts that can help you lose weight is protein overnight oats,” says Megan Byrd, RD of The Oregon Dietitian. “Oatmeal alone is healthy because of its high fiber and complex carbohydrate content. Adding protein to your overnight oats can make it even healthier! The extra protein will keep you full until lunchtime instead of starving to death afterwards Two hours. That means you’ll have less cravings later in the day and control your blood sugar levels more consistently (no spikes and drops). A healthy, filling, protein-rich breakfast will definitely help you shed a few pounds! “

Cottage cheese breakfast bowl with blueberries, raspberries and nutsShutterstock

“The best breakfast for weight loss is a breakfast that has carbohydrates with protein or fat so the carbohydrates don’t raise blood sugar and stay in the body longer (which keeps us full),” says Jamie Feit MS, RD and Expert at Testing .com.

Since carbohydrates can come from fruits on your part, enjoying them with a high protein product like cottage cheese will leave you feeling full for hours.

Chia pudding fruitShutterstock

If you’re not a fan of cottage cheese, Feit recommends an overnight chia pudding! This increases the fiber in your breakfast, which is another key element in keeping you feeling full for hours. Top with your favorite fruits or other healthy toppings, like nuts or dried coconut. Make it your own with our customizable overnight chia pudding recipe.

Vegetable omelette fruitShutterstock

Eggs are an easy source of protein in the morning, and according to Feit, what better way to do it than preparing a homemade vegetable omelet? Add whatever vegetable toppings you want, and if you want a little extra fat to keep you full, a pinch of your favorite grated or crumbled cheese will satisfy. Add the fruit on the side for a healthy complex carbohydrate and your stomach will feel full and satisfied until your next meal!

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Whole Grain Benefits

How to live longer: Whole grains can boost longevity Introduction

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In recent years, supermarkets have struggled to meet demand for healthier foods after the evidence of healthy eating increased. Fruits and vegetables are often revered for their endless benefits, but in recent years other foods have also proven to be buffers against a number of ailments. There is a growing line of research highlighting the health benefits of consuming whole grains and their potential longevity effects.

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Doctor Qi Sun, associate professor at Harvard Medical School, stated that a whole-grain diet is also “linked to a lower risk of cardiovascular disease, type 2 diabetes, metabolic syndrome and certain types of cancer.”

The study was based on nutritional information from more than 100,000 men and women followed for more than 20 years.

Participants who replaced one serving of refined grains per day with whole grain products reduced their risk of death by eight percent over the study period.

Research suggests that the longevity effects are due to the compounds, particularly fiber, magnesium, vitamins, and phytochemicals.

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Dietary guidelines recommend eating at least three servings of whole grains a day, with a survivor reducing the overall risk of death by 5 percent.

A serving of whole grains is equivalent to 28 grams or 1 ounce, that’s three cups of popcorn, one cup of whole grain muesli or a slice of whole grain bread.

In addition, the results showed that the risk of death was reduced by 20 percent during the study period if a daily serving of red meat was replaced with whole grain products.

Sun said, “If you really look at whole grain consumption with other diseases, stroke, heart disease, and colon cancer, whole grains are consistently associated with lower risk for these diseases.

“Half of the grains that a person consumes every day should come from whole grain products.”

David Jacobs, a professor of epidemiology at the University of Minnesota School who was not involved in the study, commented: “[The study] showed, as some other studies have shown in several other contexts, that consumption of whole grains is associated with reduced all-cause mortality and mortality from cardiovascular disease, but not particularly strongly associated with mortality from cancer.

“It is a very difficult thing in nutritional epidemiology to separate such things and make certain statements.”

The researchers also explained that whole grains have a lower glycemic index, meaning they result in less increases and decreases in blood sugar, and explain how the food might protect against type 2 diabetes.

The Mayo Clinic notes that unrefined whole grains are a superior source of fiber when compared to other nutrients.

The health authority recommends adding them to your diet by “enjoying breakfasts that contain whole grains, such as whole bran flakes, whole wheat meal, or oatmeal”.

“Replace plan bagels with wholegrain toast or wholegrain bagels,” it continues. “Bring sandwiches with whole grain bread or rolls.”

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Whole Grain Benefits

Tom Brady reveals he doesn’t ‘eat much bread’ and experts say it can keep you young

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Tom Brady isn’t a fan of bread, but that didn’t stop him from becoming a Subway spokesperson.

The six-time NFL Super Bowl champion confirmed his new partnership with the global sandwich chain in an Instagram post he shared with his 10.1 million followers on Sunday.

“As this new commercial will tell you, I don’t eat a lot of bread, but at the end of the day I know size when I see it,” he wrote.

SPORTS WRITER RESPONSES TO TOM BRADY’S DIET REGIME

Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. While the NFL quarterback allegedly avoids bread to keep his digestive system in tip-top shape, it turns out that scraping bread off can help you look and feel young.

Registered nutritionist Maryann Walsh of Walsh Nutrition Consulting told Fox News that some carbohydrate-free guests report having more energy throughout the day. report that they have more energy throughout the day.

“Consuming large amounts of bread or refined carbohydrates can cause blood sugar spikes, followed by a blood sugar drop that makes you feel sluggish,” said Walsh. “By eliminating or significantly reducing bread, it can help some experience more sustained blood sugar levels, resulting in more sustained energy levels.”

She added, “Blood sugar spikes from overeating can accelerate aging, as Advanced Glycation End Products (aptly named AGEs) accelerate aging. AGEs are associated with increased oxidative stress and inflammation, leading to undesirable accelerated skin aging and joint inflammation, and an increased susceptibility to diseases such as diabetes and cardiovascular disease. “

A GUACAMOLE RECIPE APPROVED BY TOM BRADY: HOW TO MAKE IT AND WHAT IT IMPRESSES YOU

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten - key ingredients found in most commercially made breads.  (iStock)

Tom Brady, 44, shared his strict anti-inflammatory diet that excludes white flour, sugar, and gluten – key ingredients found in most commercially made breads. (iStock)

Aside from potential energy and longevity, Walsh said avoiding bread could contribute to an overall leaner figure.

“Since bread is an important source of carbohydrates, it can cause water retention in the body, which can make many feel bloated,” she said. “Carbohydrates turn into glycogen in the body, and glycogen normally holds two to three times its weight in water. Because of this, when people start a low-carb diet, they lose weight quickly when they start out because, in addition to losing fat, often they don’t hold on as much water . “

EXPERT CALLS BRADY’S DIET ‘SKETCHY’

It’s not clear if the Tampa Bay Buccaneers quarterback watched a fountain of youth from cutting bread, but Brady’s personal chef – Allen Campbell – told Boston.com that the NFL star is following an organic, gluten-free diet to keep his guts healthy maintain health.

“Gluten is the protein in bread that can ‘react’ with our immune system,” said registered nutritionist Caroline Thomason in an interview with Fox News. “In people who are sensitive to gluten and who experience negative reactions when they eat bread, gluten increases the inflammation in their bodies.”

Gluten is a protein found in various types of grain, including wheat, barley, and rye.

Gluten is a protein found in various types of grain, including wheat, barley, and rye.
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She continued, “The symptoms of gluten intolerance can be insidious. These include rashes, indigestion, gas, headaches, and fatigue.”

THE AGE-DESPITE LIFESTYLE AUTHOR LOOKS DECADES YOUNGER THAN HE IS

Other symptoms of gluten sensitivity include joint pain, fatigue, and gastrointestinal issues, which she said can happen to people who have been diagnosed with celiac disease or not, according to Walsh.

“Gluten-free bread and pasta are available, but it’s important to note that just because a product is gluten-free doesn’t mean it’s low in carbohydrates,” said Walsh. “Anyone who hopes to feel better by doing without or reducing bread will want to enjoy gluten-free bread sparingly.”

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Jinan Banna, a nutrition professor at the University of Hawaii at Manoa, told Fox News that people who are not sensitive to gluten have little reason to avoid bread.

While there are benefits to not overeating, most people don't need to cut out carbohydrates or gluten to stay healthy.

While there are benefits to not overeating, most people don’t need to cut out carbohydrates or gluten to stay healthy.
(iStock)

“Bread is a source of carbohydrates that our bodies can use for energy, and it’s also rich in vitamins and minerals,” said Banna. “Whole grain bread also provides several grams of fiber per slice, which is important for digestive health, weight management, and maintaining heart health.”

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In addition to Brady’s bread- and gluten-free diet, the quarterback is also said to exclude selected vegetables from his diet for similar gut health reasons.

“Tom Brady is likely to exclude nightshades – tomatoes, eggplants, peppers, etc. – from his diet because they have also been shown to work with our immune systems,” said Thomason. “This is especially true for people with autoimmune diseases who are more prone to lower immune systems.”

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Brady’s representatives did not immediately respond to Fox News’ request for comment.

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Whole Grain Benefits

What Is Cellulose and Is It Safe to Eat?

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Cellulose is a fiber found in fruits, vegetables, and other plant foods as part of a plant’s cell walls. It occurs in tree bark and in the leaves of a plant.

When you eat plant foods, you are consuming cellulose. But you may not know that cellulose fiber is also being removed from plants to be used as an additive in many other foods and sold as dietary supplements (1).

This article provides an overview of cellulose, where it is commonly found and whether it is safe to consume.

Cellulose consists of a number of sugar molecules that are linked together in a long chain. Since it is a fiber that forms plant cell walls, it is found in all plant foods.

When you ingest foods that contain it, the cellulose stays intact as it travels through your small intestine. Humans do not have the enzymes needed to break down cellulose (1).

Cellulose is also an insoluble fiber and does not dissolve in water. When consumed, insoluble fiber can help push food through the digestive system and aid in regular bowel movements (2).

In addition to their role in digestive health, fiber like cellulose can also be beneficial in other ways. Studies suggest that high fiber intake may reduce the risk of various diseases, including stomach cancer and heart disease (3).

summary

Cellulose is an indigestible, insoluble fiber found in fruits, vegetables, and other plants.

Fruits, vegetables, legumes, whole grains, nuts, seeds, and other plant-based foods contain varying amounts of cellulose. The skin of plant foods usually contains more cellulose than the pulp.

Celery in particular has a very high cellulose content. If you’ve ever got stringy pieces of celery between your teeth, you’ve felt cellulose in action (4).

Cellulose is also a common food additive. In this use, it is obtained either from wood or waste from the production of plant-based foods such as oat shells or peanut and almond shells (1).

Other names for cellulose added to food include:

  • Cellulose rubber
  • microcrystalline cellulose
  • Sodium carboxymethyl cellulose
  • microcrystalline cellulose

Cellulose can be added to grated cheese or dried spice mixes to prevent lumps. It’s also found in some ice creams and frozen yogurts, especially low-fat varieties, to thicken or blend the product and add thickness without fat (1).

Bread products can be fortified with cellulose to increase their fiber content. Additionally, cellulose can add bulk to nutritional or low-calorie foods like meal replacement shakes so that they become filling without adding to total calories (1).

It’s worth noting that fiber is generally added to many foods, even things like yogurt and ground beef. If you are interested to see if the products you have bought contain cellulose or other added fiber, check the ingredients list.

Finally, cellulose is available in the form of dietary supplements. Cellulose supplements often contain a modified version of cellulose that forms a gel in the digestive tract.

Manufacturers of these supplements claim that they will help you fill your stomach, lower your caloric intake, and promote weight loss (2, 5).

However, it is unclear whether cellulose preparations meet their requirements.

A manufacturer-sponsored study of the weight loss effects of the cellulose supplement Plenity found that people who took the supplement lost more weight than those who took a placebo after 24 weeks. However, further long-term studies are required (5).

summary

Cellulose is found in all plant-based foods and in the form of dietary supplements. It is a common food additive and is found in ice cream, grated cheese, and dietary foods, among others.

Eating cellulose – especially from whole fruits and vegetables, grains, beans, and other plant-based foods – is generally considered safe.

All of the possible disadvantages of cellulose are related to the side effects of consuming too much fiber. In general, if you eat too much cellulose, fiber, or take cellulosic supplements, you may experience:

  • Flatulence
  • Upset stomach
  • gas
  • constipation
  • diarrhea

Current dietary guidelines recommend that adults consume at least 25 grams of fiber per day from food, but may require more or less depending on age, gender, and personal needs (6).

If you are following a high-fiber diet or increasing your fiber intake, you should drink plenty of water to avoid unpleasant side effects. Exercise can also help.

Those on a low-fiber diet should limit their intake of cellulose. People with a health condition that affects the digestive system, such as: B. Inflammatory Bowel Disease (IBD) also need to watch out for cellulose in food.

Cellulose as a food additive is generally recognized as safe (GRAS) by the Food and Drug Administration (FDA). The amounts of cellulose currently used in food are not considered to be hazardous to humans (7).

Keep in mind, however, that getting fiber from whole plant foods is usually better than getting it from additives or supplements. In addition to fiber, these foods provide many other beneficial nutrients and compounds.

Before adding any cellulosic supplements to your diet, it is best to speak with a doctor.

summary

Consuming cellulose from foods, supplements, or additives is likely to be safe for most people. However, too much of it can lead to side effects that come with excessive consumption of fiber such as gas, gas, and abdominal pain.

Cellulose is a type of fiber that forms the cell walls of plants. When you eat plant foods, you are eating cellulose.

Many other foods, from grated cheese to low-calorie or diet foods, have cellulose added to support various properties. Cellulose also exists in the form of dietary supplements.

It is generally safe to consume cellulose. However, if you eat too much cellulose or fiber, you may experience nasty side effects such as gas and gas.

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