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Whole Grain Benefits

To Lose Belly Fat, Study Finds, Eat ‘Good Carbs’ for Smaller Waist Size

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Everyone wants to know how to lose belly fat or what foods to eat to reduce waist size. Now a new study has found that eating “good carbohydrates” can help us with this. According to a study published in the Journal of Nutrition, eating three servings of whole grains a day has been linked to smaller waist sizes in middle-aged adults. The study also found that a diet high in whole grains and low in refined carbohydrates is linked to lower blood sugar, lower blood pressure, better cholesterol, and fewer circulating triglycerides, all markers of health.

To quote from the authors’ conclusion: “Replaced among middle-aged to older adults” [refined grains] with [whole grains] can be an effective dietary change to reduce abdominal obesity, dyslipidemia, and hyperglycemia over time, thereby reducing the risk of cardiometabolic disease. “

How good carbohydrates help us reduce our waist size and become healthier

The key is knowing exactly what makes healthy carbohydrates and not confusing whole grains with highly processed foods that have been deprived of most of the nutrients and natural fiber. Get it right, the study shows, and you could enjoy carbohydrates, a smaller waist size, and lower your lifelong risk of heart disease.

The average waist size of Americans has grown rapidly, along with their risk of developing chronic diseases. In 2015-2016, the age-adjusted median waist circumference was 40.2 inches for men and 38.6 inches for women, several inches larger than 15 years earlier. These measurements exceed the recommendations of the Centers for Disease Control and Prevention.

Meanwhile, the pandemic hasn’t been good for our waist size or weight profile. A recent Harris Poll found that 42 percent of Americans gained weight during the pandemic, and the average weight gain in this group was 29 pounds. Among the gainers, 50 percent gained more than 15 pounds and 10 percent gained 50 or more pounds.

As we gain weight, our bodies store some of it as belly fat, which over time becomes more resistant to burning, research has shown. Researchers at the University of Sydney studied the effects of intermittent fasting and found that “fat around the stomach, which can build up into a” protruding belly “in humans, goes into” maintenance mode, “adapting over time, and becoming more resilient against the weight becomes loss. “

A smaller waist size and lower total body fat percentage have proven to be reliable indicators of health, so striving to reduce waist size is more than just a matter of better fitting your clothes. It’s a health goal because waist circumference is linked to diabetes, heart disease, high blood pressure, and other chronic conditions, according to the CDC, which recommends that men keep their waist sizes smaller than 40 inches and non-pregnant women 35 inches.

The average waistline grows with age. Whole grains can slow this down

According to researchers from the Jean Mayer USDA Human Nutrition Research Center for Aging at Tufts University, people who eat at least three servings of whole grains a day have a smaller waist size than those who eat half a serving or less a day.

The study mainly followed middle-aged white adults over the age of 18 to assess long-term risk factors for heart disease. The results showed that the waist sizes increased by an average of over 1 inch for those who ate few whole grains for every four years, and half that amount, or 1/2 inch every four years, for those who reported a high intake of whole grains Grains. In addition, the low-grain group had significant increases in blood sugar levels and systolic blood pressure compared to those who ate more whole grains.

Eating less refined grains (packaged foods like chips, cookies, granola, white bread, white rice, and carton crackers) also resulted in less waistline gain and fewer triglycerides (fat in the blood), the researchers found. Hence, it is important to make sure that the grains you eat are whole and not refined.

“Our results suggest that eating whole grains as part of a healthy diet offers health benefits that not only help us lose or maintain weight as we age. In fact, this data suggests that people who eat more whole grains may be better at holding their blood sugar and blood pressure over time. Dealing with these risk factors in old age can help protect against heart disease, ”said Nicola McKeown, senior and corresponding author, in a press release.

The researchers believe that there can be several reasons why whole grains can help people maintain their waist size and reduce their risk of disease. Fiber has a filling effect and can help prevent blood sugar spikes after a meal. In addition, the vitamins, minerals, and antioxidants in whole grains can help lower blood pressure, suggested Caleigh Sawicki, one of the study authors.

Whole grain products also contain protein, which also helps you stay full and keep your blood sugar level constant. For those looking to get more protein, try the 10 highest protein whole grains, like oats, buckwheat, and quinoa.

How much and what types of grain should you eat?

According to the Dietary Guidelines for Americans 2020-2025, most Americans meet the recommendations for total grain intake, although 98 percent are below the recommendations for whole grains and 74 percent are above the limits for refined grains.

Additionally, the guidelines find that half of Americans’ consumption of refined grains comes from foods like sandwiches, pizza, and tacos, and that another 20 percent comes from snacks and sweets like pretzels, cakes, and cookies, neither of which apply Full grain.

The USDA advises that the amount of grain someone needs to ingest depends on age, gender, height, weight, and physical activity. For women, the amount may also depend on whether they are pregnant or breastfeeding.

For example, women need about 6-8 ounce equivalent and men need about 6-10 ounce equivalent whole grains per day. At least half of your total grains should be whole grains.

What are whole grains and how can we add them to our diet?

Whole grains are the grain-based foods – wheat, corn, rice, oats, barley, quinoa, sorghum, spelled, rye – that are consumed in their most complete or least processed form. A common belief is that consuming carbohydrates leads to too much belly fat, and many health-conscious adults make an effort to avoid them. However, this new study shows that the more important decision is to make sure you are eating whole grains and not refined carbohydrates.

The following are one-ounce equivalents of whole grains that people can ingest as part of a healthy diet:

  • 1 slice of whole grain bread
  • ½ cup of bulgur wheat, buckwheat, or barley
  • ½ cup cooked brown or red rice
  • ½ cup of cooked quinoa
  • 1 cup low-sugar breakfast cereal
  • ½ cup cooked oatmeal
  • 2 rye crispbread
  • 5 whole grain crackers
  • 1 small wholemeal chapati or roti
  • ½ cup cooked whole wheat pasta

The benefits of whole grains include the fact that they are filled with fiber, B vitamins, and minerals that have additional health benefits such as: B. regulating energy, strengthening the immune system and supporting healthy bones.

The inclusion of enough whole grain products and the exchange of refined products for whole grain alternatives makes sense not only for your waistline, but also for your general health and disease risk.

Bottom Line: Whole grains help avoid belly fat and increase your waistline

When choosing which carbohydrates to eat, look for whole grains as a new study shows that consuming more whole grains can reduce our waistline growth over time and protect against heart disease, high cholesterol, and chronic conditions like high blood pressure.

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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. “

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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.
(iStock)

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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