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Eating whole grains instead of refined grains may have benefits for your waistline, a new study suggests. Adults who ate three or more servings of whole grains per day, and limited their refined grains to less than one serving per day, had 10 percent less belly fat than those who did not follow this diet, study researcher Nicola McKeown, a scientist with the USDA Human Nutrition Researcher Center on Aging at Tufts University, said in a statement. For comparison, a slice of 100 percent whole wheat bread or a half-cup of oatmeal constitutes one serving of whole grains, and a slice of white bread or a half-cup of white rice represents a serving of refined grains, she said. The findings held true even after the researchers accounted for other facts that may have influenced the results, such as the participants' smoking, alcohol intake, fruit and vegetable intake, percentage of calories from fat and physical activity. The study involved 2,834 men and women, ages 32 to 83, who filled out questionnaires about their diet. The participants also underwent body scans to determine their fat distribution — researchers measured how much fat was around the belly, so-called visceral fat, and how much was found in other parts of the body under the skin, known as subcutaneous fat. Visceral fat is thought to be worse for you than subcutaneous fat. Previous work has linked belly fat with the development of metabolic syndrome, a cluster of symptoms including hypertension, unhealthy cholesterol levels and insulin resistance, which can develop into cardiovascular disease or Type 2 diabetes. However, eating lots of whole grains didn't have the same benefits if people also consumed a lot of refined grains as well. Those who ate more than four servings of refined grains per day did not show improvements in their visceral fat volumes even if they also consumed whole grains, McKeown said. "This result implies that it is important to make substitutions in the diet, rather than simply adding whole grain foods. For example, choosing to cook with brown rice instead of white, or making a sandwich with whole-grain bread instead of white bread," McKeown said. The researchers noted the study only shows an association, and future work in a larger, more diverse population will be needed to confirm the findings. This study was funded by the National Heart Lung and Blood Institute, the USDA and a research grant from the General Mills Bell Institute of Health and Nutrition. The results were published in the November issue of The American Journal of Clinical Nutrition.
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Jedite cjelovite žitarice i struk će vam biti zahvalan Ljudi koji jedu najmanje tri serviranja cjelovitih žitarica na dan imaju puno manje masnoće u području trbuha i struka od ostalih ljudi Jedite cjelovite žitarice umjesto rafiniranih i vaš će vam struk biti zahvalan. Odrasli koji konzumiraju tri ili više obroka od cjelovitih žitarica na dan i koji ograničavaju unos rafinirianih i obrađenih žitarica na jedan obrok na dan imaju oko 10 posto manje masnoće u području trbuha i struka od ljudi koji se ne hrane na opisani način. Nicola McKeown, stručnjakinja pri istraživačkom centru za prehranu ljudi sa Sveučilišta Tufts, uvjerava da ovakav oblik dijete zaista djeluje. Na primjer, kriška 100-postotnog kruha od cjelovitih žitarica ili pola šalice zobene kaše predstavlja jedno serviranje cjelovitih žitarica na dan (jedite najmanje tri); kriška bijelog kruha i pola šalice bijele riže predstavlja jedno serviranje rafiniranih žitarica. >> Hrana koja pomlađuje - 4. dio Kad su istraživači pridodali i ostale varijable poput pušenja, konzumiranja alkohola, voća, povrća, količinu vježbanja, postojeće tjelesno stanje rezultati su i dalje bili identični. Dakle, jedite cjelovite žitarice. U istraživanju su sudjelovale 2.834 osobe (i muškarci i žene) u dobi između 32 i 83 godine. Osim popunjavanja upitnika o svojim životnim navikama, sudionici su prošli i skeniranje tijela kako bi im se definirala raspoređenost masnoća. Međutim, važno je napomenuti da konzumacija cjelovitih žitarica nije imala pozitivan učinak ako se istovremeno konzumirala jednaka količina rafinirane hrane i žitarica - na primjer, oni koji su jeli i do četiri serviranja takve hrane (1 serviranje - na primjer, pola šalice bijele riže ili kriška bijelog kruha) nisu mogli primijetiti poboljšanja na struku i trbuhu čak iako su jeli cjelovite žitarice. Zaključak je da je potrebno izmijeniti način prehrane u smislu da se određene stvari zamijene drugima - a ne samo da u prehranu ubacite i dodate cjelovite žitarice. Stvar je jednostavna, smeđa riža umjesto bijele, sendvič s kruhom od cjelovitih žitarica umjesto bijelog i tako dalje. Istraživači priznaju da je analizu potrebno provesti na većem uzorku ljudi, ali bez obzira na, postojeći rezultati već sad ukazuju na važnost zdrave prehrane. Istraživanje je detaljnije opisano u časopisu The American Journal of Clinical Nutrition.