Do Whole Grains Cause You to Gain Weight?


Although entire grains are normally urged over other polished grains for weight management, consuming a lot of whole grains might in fact trigger you to gain weight. Finding the proper balance of foods from each food group can help you maintain a healthy body weight and decrease your danger for particular illness.

Weight Gain

Weight gain is triggered from an imbalance in energy usage and energy expenditure. If you consume more calories than you burn, you’ll likely begin to gain weight. Various sorts of diet plans assert to assist you achieve and preserve a healthy body weight, however the major factor certain diet plans work is they help you decrease your complete everyday calorie consumption. If you eat whole grains over, which causes you to increase your calorie usage on a regular basis, you’ll likely begin to gain weight. Consuming an additional 500 calories each day, or about 3,500 calories per week, can cause a weight gain of about 1 Ib. weekly.

Whole vs. Refined Grains

Whole grains are carbohydrates that usually offer more fiber and other beneficial nutrients than refined starches, such as white bread. According to the U.S. Department of Health and Human being Solutions, consuming high-fiber foods can assist you feel fuller on fewer calories, which is helpful for weight management. For that reason, when including carbohydrates in your diet, pick whole grains over improved grains to assist prevent weight gain.

Low-Carb Diets

Because consuming excess nutrients such as carbohydrates can lead to weight gain, some low-carb diet plans have actually been effectively used for weight-loss. In fact, according to the American Dietetic Association, decreasing everyday carbohydrate usage to less than 35 percent of your total everyday calorie consumption leads to a minimized general calorie intake, and low-carb diets normally lead to a greater weight loss compared to other reduced-calorie diets during the first six months of dieting. To stay clear of restoring weight, limit your carbohydrate and total calorie usage to advised quantities.

Recommendations

According to the U.S. Department of Agriculture Dietary Guidelines for Americans 2010, your day-to-day carbohydrate consumption must’ve to do with 45 to 65 percent of your total daily calorie consumption. Carbohydrates supply 4 calories per gram. When following a low-carb diet plan for weight loss, your carbohydrate consumption might be lower, however since entire grains supply health benefits, they generally need to not be eliminated from your diet plan. The Dietary Guidelines for Americans 2010’s 2,000-calorie sample meal strategy includes 3 oz. of entire grains and 3 oz. of enriched grains each day.