Whole Grain & Your Weight
Elizabeth Miller, RD, LD

The prevalence of obesity and overweight in the United States has risen steadily over the last two decades.  By 2010, it is estimated that 75% of Americans will be overweight or obese.  Obesity has been shown to be a significant factor in the development of many chronic diseases, including type II diabetes, cardiovascular disease, several types of cancers, and gallbladder disease.  Current research suggests that there is a link between whole grain intake and weight management.  When the Dietary Guidelines for Americans changed in 2005, it acknowledged this link, and recommends consuming at least three ounce-equivalents of whole grain each day to support weight maintenance and reduce risk of other chronic diseases. 

An ounce-equivalent of whole grain can be one slice of 100% whole grain bread, one cup of ready-to-eat whole grain cereal, or ½ cup cooked brown rice or cooked oatmeal.  For information about the ingredients in whole-grain products, read the ingredient list on the food label. The words "whole" or "whole grain" will appear before the grain ingredient's name. And the whole grain should be the first ingredient listed.  Also, look for the "whole grain stamp" on products to ensure it is truly 100% whole grain. 

So how does consuming whole grains help in weight maintenance?  The mechanisms are unclear, but the relationship between whole grain intake and body weight may be attributed to several factors. 

Prolonged gastric emptying-Grains rich in soluble fibers, such as oats and barley, tend to prolong gastric emptying and slow nutrient absorption in the small intestine.  This may help delay the return of hunger after a meal. 

Fiber Content-Whole grains are packed full of vitamins, minerals, antioxidants, phytonutrients, protein, and fiber.  They are high volume, low energy dense, and high-fiber. Fiber promotes a feeling of fullness and satiety, takes longer to digest, and can help with an overall low energy intake. 

Increased insulin sensitivity-Components of whole grain, including dietary fiber, may promote the effectiveness of insulin.  For example, antioxidants in whole grains may contribute to insulin sensitivity by protecting against oxidative stress.  The bran of the whole grain may also have an insulin-sensitizing effect on its own. 

So, whether you are trying to manage your weight or just want an improved diet, look for a variety of whole grains to add into your diet! 

Eating Healthy — and Affordably

There is a common misconception that eating healthy - including lots of fruits, vegetables whole grains, lean meat and low-fat dairy products - is beyond people's budgets.
Here are a few tips to stretch your food dollars:

Stock the staples. Always keep beans, brown rice, pasta, oatmeal and barley in your pantry. Barley and rice add fiber and are good additions to stretch meals like soups, stews and casseroles. Beans are a great source of protein and fiber.

See what's on sale.  Browse the sale ads or visit the supermarket online before you hit the aisles to see what's on sale. You can often get great deals on canned foods like low-sodium chicken broth, which have a long shelf-life. Also check the frozen vegetable section to see what's on sale. This way, you'll always have a variety mixed vegetables on hand in the freezer.

Shop in season. Produce tastes better and costs less when it's in season.

What most people may not realize is that they have a wide range of choices in each food group, so a variety of foods are available to fit anyone's budget. You don't have to spend a lot of money to get the most nutrition for your dollars. In fact, some of the healthiest foods are the least expensive.

Consider these healthy yet inexpensive examples of food choices:
Fruits (fresh, frozen or canned in light juice): berries, oranges, grapefruits, bananas, apples, peaches, watermelon, plum, melon, pears, raisins and mixed fruit. Remember, to make the most of your food dollar buy fruits on sale and in season.

Vegetables (fresh, frozen or canned with no salt added): spinach, tomato, broccoli, bell pepper, string beans, broccoli, cauliflower, collards, romaine lettuce, carrots, sweet potato, peas, squash, turnip greens and kale. Again, make the most of your food dollar and always buy vegetables on sale and in season.

Grains: oatmeal, cold whole-grain breakfast cereal, whole-wheat or whole-grain breads and crackers, whole-wheat pasta, brown rice and popcorn.

Protein: beef, chicken, pork, turkey, fresh or frozen fish such as tuna or salmon, tofu, black, garbanzo, pinto or kidney beans, black-eyed peas, hummus, nuts, seeds and peanut butter.

Dairy: low-fat or no-fat milk, yogurt, low-fat cheese; mozzarella, Swiss, American, provolone, cheddar, ricotta and Parmesan.

Non-Dairy: soy milk, soy yogurt and soy cheese.

Take time to plan your meals and grocery lists. You will see big nutrition benefits, and your bank account will thank you.