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Eat Whole Grains, Weigh Less
http://www.healthsentinel.com/news.p...st_item&id=408
"Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, Link: http://www.cbsnews.com/stories/2004/...in656203.shtml It cuts your risk of heart disease and helps control your diabetes -- and helps you weigh less. Is it a new miracle drug? Not by a long shot. It's whole-grain food. It's clear that hearty, whole-grain foods are good for you. They seem, well, too heavy to be a diet food. But in the long term, those who eat lots of whole grains weigh less than those who avoid these fiber-rich foods. The finding comes from a huge study of health professionals at the Harvard School of Public Health in Boston. Researchers Pauline Koh-Banerjee, ScD, and colleagues analyzed diet and health records from more than 27,000 of these 40- to 75-year-old men. The bottom line: Eating 40 grams of whole grains a day cuts middle-age weight gain by as much as 3.5 pounds. The report appears in the November issue of the American Journal of Clinical Nutrition. "All it takes is about 1 cup of oatmeal, or 3/4 cup of brown rice, or several slices of brown bread each day," Koh-Banerjee tells WebMD. "With all the popularity of low-carb diets, people think that all carbs are bad. But there are good carbs that not only protect your health but reduce your waistline." Previous studies have shown that eating whole grains cuts men's and women's risk of heart disease and diabetes. But this is the first study to link whole grains with lower weight. "Men who increase their consumption of whole grains gain less weight than other men," says Koh-Banerjee, now an assistant professor at the University of Tennessee Health Science Center in Memphis. "It did not stop them from gaining weight, but protected against overweight." Whole Grains More Than Just Fiber Whole grains have three parts: bran, germ, and the starchy endosperm. Refined grains are stripped of bran and germ. This takes away nearly all the fiber and nutrients and leaves behind nearly all the calories. Somehow, all three parts of whole grains work together. "The whole grain is greater than the sum of its parts," Koh-Banerjee says. Nutritionist Leslie Bonci, MPH, RD, says there are good reasons weight watchers should love whole grains. Bonci is director of sports nutrition at the University of Pittsburgh Medical Center and serves as nutritional consultant to professional and college sports teams and to dancers in the Pittsburgh Ballet Theatre company. "Whole grains are high in fiber. Fiber is important for gastrointestinal function -- and it makes you more full, so you don't eat as much," Bonci tells WebMD. "The human body uses more calories to break down high-fiber foods. And whole grains are a little bit higher in protein, a little higher in fat content. People worry about the fat, but this extra protein and extra fat also contribute to that feeling of being full." Koh-Banerjee says researchers are just beginning to learn why whole grains are so good for you. "What the science is finding is it is not just the bran, not just the fiber," she says. "We are finding more and more nutrients in the whole grain. This is why it is so important to consume the whole grain. There is so much in it. We are still uncovering just what many of those benefits are." Discovering Whole-Grain Foods Dark breads may come to mind when you think of whole grains. Most breads don't contain as much whole grain as brown rice, toasted wheat cereals, or oatmeal. But even foods with lower whole-grain content add up to good nutrition -- and lower weight. "Some of the really rich sources of whole grain are brown rice, oatmeal, toasted wheat cereals, even popcorn," Koh-Banerjee says. "But as long as you are consuming whole grains, you will get healthful effects." The FDA says foods can be labeled "whole grain" if they contain 51 percent whole grain by weight. Looking for this label is a good way to find healthy foods -- but foods with at least 25 percent whole grain are also linked to lower weight, Koh-Banerjee says. Koh-Banerjee says she and her colleagues are working to have food labeled with the gram amount of whole grains they contain. SOURCES: Koh-Banerjee, P. American Journal of Clinical Nutrition, November 2004; vol 80: pp 1237-1245. Pauline Koh-Banerjee, ScD, assistant professor, University of Tennessee Health Science Center, Memphis. Leslie Bonci, MPH, RD, director, sports nutrition, University of Pittsburgh Medical Center. |
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"Roman Bystrianyk" wrote in message om... http://www.healthsentinel.com/news.p...st_item&id=408 "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, Link: http://www.cbsnews.com/stories/2004/...in656203.shtml It cuts your risk of heart disease and helps control your diabetes -- and helps you weigh less. Is it a new miracle drug? Not by a long shot. It's whole-grain food. It's clear that hearty, whole-grain foods are good for you. They seem, well, too heavy to be a diet food. But in the long term, those who eat lots of whole grains weigh less than those who avoid these fiber-rich foods. The finding comes from a huge study of health professionals at the Harvard School of Public Health in Boston. Researchers Pauline Koh-Banerjee, ScD, and colleagues analyzed diet and health records from more than 27,000 of these 40- to 75-year-old men. The bottom line: Eating 40 grams of whole grains a day cuts middle-age weight gain by as much as 3.5 pounds. The report appears in the November issue of the American Journal of Clinical Nutrition. "All it takes is about 1 cup of oatmeal, or 3/4 cup of brown rice, or several slices of brown bread each day," Koh-Banerjee tells WebMD. "With all the popularity of low-carb diets, people think that all carbs are bad. But there are good carbs that not only protect your health but reduce your waistline." Previous studies have shown that eating whole grains cuts men's and women's risk of heart disease and diabetes. But this is the first study to link whole grains with lower weight. "Men who increase their consumption of whole grains gain less weight than other men," says Koh-Banerjee, now an assistant professor at the University of Tennessee Health Science Center in Memphis. "It did not stop them from gaining weight, but protected against overweight." Whole Grains More Than Just Fiber Whole grains have three parts: bran, germ, and the starchy endosperm. Refined grains are stripped of bran and germ. This takes away nearly all the fiber and nutrients and leaves behind nearly all the calories. Somehow, all three parts of whole grains work together. "The whole grain is greater than the sum of its parts," Koh-Banerjee says. Nutritionist Leslie Bonci, MPH, RD, says there are good reasons weight watchers should love whole grains. Bonci is director of sports nutrition at the University of Pittsburgh Medical Center and serves as nutritional consultant to professional and college sports teams and to dancers in the Pittsburgh Ballet Theatre company. "Whole grains are high in fiber. Fiber is important for gastrointestinal function -- and it makes you more full, so you don't eat as much," Bonci tells WebMD. "The human body uses more calories to break down high-fiber foods. And whole grains are a little bit higher in protein, a little higher in fat content. People worry about the fat, but this extra protein and extra fat also contribute to that feeling of being full." Koh-Banerjee says researchers are just beginning to learn why whole grains are so good for you. "What the science is finding is it is not just the bran, not just the fiber," she says. "We are finding more and more nutrients in the whole grain. This is why it is so important to consume the whole grain. There is so much in it. We are still uncovering just what many of those benefits are." Discovering Whole-Grain Foods Dark breads may come to mind when you think of whole grains. Most breads don't contain as much whole grain as brown rice, toasted wheat cereals, or oatmeal. But even foods with lower whole-grain content add up to good nutrition -- and lower weight. "Some of the really rich sources of whole grain are brown rice, oatmeal, toasted wheat cereals, even popcorn," Koh-Banerjee says. "But as long as you are consuming whole grains, you will get healthful effects." The FDA says foods can be labeled "whole grain" if they contain 51 percent whole grain by weight. Looking for this label is a good way to find healthy foods -- but foods with at least 25 percent whole grain are also linked to lower weight, Koh-Banerjee says. Koh-Banerjee says she and her colleagues are working to have food labeled with the gram amount of whole grains they contain. SOURCES: Koh-Banerjee, P. American Journal of Clinical Nutrition, November 2004; vol 80: pp 1237-1245. Pauline Koh-Banerjee, ScD, assistant professor, University of Tennessee Health Science Center, Memphis. Leslie Bonci, MPH, RD, director, sports nutrition, University of Pittsburgh Medical Center. Cutting out grains altogether seems to work a lot better. I won't argue with the sources you have provided, I just don't see a need to eat grains. |
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"Jim Bard" wrote in message ...
"Roman Bystrianyk" wrote in message om... http://www.healthsentinel.com/news.p...st_item&id=408 "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, Link: http://www.cbsnews.com/stories/2004/...in656203.shtml It cuts your risk of heart disease and helps control your diabetes -- and helps you weigh less. Is it a new miracle drug? Not by a long shot. It's whole-grain food. It's clear that hearty, whole-grain foods are good for you. They seem, well, too heavy to be a diet food. But in the long term, those who eat lots of whole grains weigh less than those who avoid these fiber-rich foods. The finding comes from a huge study of health professionals at the Harvard School of Public Health in Boston. Researchers Pauline Koh-Banerjee, ScD, and colleagues analyzed diet and health records from more than 27,000 of these 40- to 75-year-old men. The bottom line: Eating 40 grams of whole grains a day cuts middle-age weight gain by as much as 3.5 pounds. The report appears in the November issue of the American Journal of Clinical Nutrition. "All it takes is about 1 cup of oatmeal, or 3/4 cup of brown rice, or several slices of brown bread each day," Koh-Banerjee tells WebMD. "With all the popularity of low-carb diets, people think that all carbs are bad. But there are good carbs that not only protect your health but reduce your waistline." Previous studies have shown that eating whole grains cuts men's and women's risk of heart disease and diabetes. But this is the first study to link whole grains with lower weight. "Men who increase their consumption of whole grains gain less weight than other men," says Koh-Banerjee, now an assistant professor at the University of Tennessee Health Science Center in Memphis. "It did not stop them from gaining weight, but protected against overweight." Whole Grains More Than Just Fiber Whole grains have three parts: bran, germ, and the starchy endosperm. Refined grains are stripped of bran and germ. This takes away nearly all the fiber and nutrients and leaves behind nearly all the calories. Somehow, all three parts of whole grains work together. "The whole grain is greater than the sum of its parts," Koh-Banerjee says. Nutritionist Leslie Bonci, MPH, RD, says there are good reasons weight watchers should love whole grains. Bonci is director of sports nutrition at the University of Pittsburgh Medical Center and serves as nutritional consultant to professional and college sports teams and to dancers in the Pittsburgh Ballet Theatre company. "Whole grains are high in fiber. Fiber is important for gastrointestinal function -- and it makes you more full, so you don't eat as much," Bonci tells WebMD. "The human body uses more calories to break down high-fiber foods. And whole grains are a little bit higher in protein, a little higher in fat content. People worry about the fat, but this extra protein and extra fat also contribute to that feeling of being full." Koh-Banerjee says researchers are just beginning to learn why whole grains are so good for you. "What the science is finding is it is not just the bran, not just the fiber," she says. "We are finding more and more nutrients in the whole grain. This is why it is so important to consume the whole grain. There is so much in it. We are still uncovering just what many of those benefits are." Discovering Whole-Grain Foods Dark breads may come to mind when you think of whole grains. Most breads don't contain as much whole grain as brown rice, toasted wheat cereals, or oatmeal. But even foods with lower whole-grain content add up to good nutrition -- and lower weight. "Some of the really rich sources of whole grain are brown rice, oatmeal, toasted wheat cereals, even popcorn," Koh-Banerjee says. "But as long as you are consuming whole grains, you will get healthful effects." The FDA says foods can be labeled "whole grain" if they contain 51 percent whole grain by weight. Looking for this label is a good way to find healthy foods -- but foods with at least 25 percent whole grain are also linked to lower weight, Koh-Banerjee says. Koh-Banerjee says she and her colleagues are working to have food labeled with the gram amount of whole grains they contain. SOURCES: Koh-Banerjee, P. American Journal of Clinical Nutrition, November 2004; vol 80: pp 1237-1245. Pauline Koh-Banerjee, ScD, assistant professor, University of Tennessee Health Science Center, Memphis. Leslie Bonci, MPH, RD, director, sports nutrition, University of Pittsburgh Medical Center. Cutting out grains altogether seems to work a lot better. I won't argue with the sources you have provided, I just don't see a need to eat grains. Leave the arguing to me I'd like to see how in the hell this study could come to such a specific and direct conclusion. People eat all kinds of foods and it would be impossible to reach this conclusion based on one study. It's very possible that there are other things these people are doing that are causing the desired effects. Without more studies, the most one could conclude from this is that it's interesting and warrants more research. A good case in point is the constant advice that we hear to add more fiber to one's diet, that it reduces the risk of colon cancer. Lot's of people are taking pysillium husks, eg Metamucil to add fiber. Yet a recent study showed that people taking ph actually had a higher rate of colon cancer than those not taking it. Now some researchers are rethinking their advice and what the mechanism is, ie that it may be something else other than the fiber in the foods people are eating that contribute the real benefit and fiber by itself may do no good. |
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"Chet Hayes" wrote in message om... Leave the arguing to me I'd like to see how in the hell this study could come to such a specific and direct conclusion. People eat all kinds of foods and it would be impossible to reach this conclusion based on one study. It's very possible that there are other things these people are doing that are causing the desired effects. Without more studies, the most one could conclude from this is that it's interesting and warrants more research. A good case in point is the constant advice that we hear to add more fiber to one's diet, that it reduces the risk of colon cancer. Lot's of people are taking pysillium husks, eg Metamucil to add fiber. Yet a recent study showed that people taking ph actually had a higher rate of colon cancer than those not taking it. Now some researchers are rethinking their advice and what the mechanism is, ie that it may be something else other than the fiber in the foods people are eating that contribute the real benefit and fiber by itself may do no good. Absolutely right. So many studies focus on one item of diet or behavior and extrapolate highly dubious conclusions. I would guess that in any group those people whose consumption of whole grains is higher share other health-conscious behaviors which taken together may well result in better health. Another example is the heart-healthy claims made for walnut oil, but the people who use walnut oil are likely to be richer, pickier about their food and with access to better health care than those who do not. Infuriating. |
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Roman Bystrianyk wrote:
http://www.healthsentinel.com/news.p...st_item&id=408 "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, Link: http://www.cbsnews.com/stories/2004/...in656203.shtml Barbara Rolls, Professor at Penn State University, co-wrote "The Volumetrics Weight-Control Plan: Feel Full on Fewer Calories" and published it in 2000. Barbara Rolls was probably the Thesis advisor to the PhD student who wrote the research findings that are the basis of this press release. It is good advice to flatter your PhD Advisor, as you may not get a degree if you contradict their favorite theories. This is not "impartial" research, for that reason. Here is an extract from the jacket of "The Volumetrics ...." book. ---------------------------------------------------------- The Volumetrics Weight-Control Plan introduces the concept of "energy density" -- concentration of calories in each portion of food. Here you'll learn how to avoid high energy -- dense foods, and how such different nutritional factors as fat, fiber, protein, and water affect energy density and satiety. You'll discover which foods, eaten under which circumstances, allow you to consume fewer calories and still be satisfied. And you'll get to know the hidden calorie traps, seemingly innocuous foods that can sneak unwanted calories into your body. Finally, the authors offer 60 sensible, tasty and easy recipes, plus an integrated program of exercise and behavior management that can be sustained over a lifetime. ------------------------------------------------------------ I wanted to believe in this, but when I tried it, I still got fatter eating large amounts (and not exercising much). Eat Less, Exercise More! Whatever "Plan" helps you do that is possibly a good thing. Jim |
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jbuch wrote:
|| Roman Bystrianyk wrote: ||| http://www.healthsentinel.com/news.p...st_item&id=408 ||| ||| "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, ||| Link: ||| http://www.cbsnews.com/stories/2004/...in656203.shtml || || || Barbara Rolls, Professor at Penn State University, co-wrote "The || Volumetrics Weight-Control Plan: Feel Full on Fewer Calories" and || published it in 2000. || || Barbara Rolls was probably the Thesis advisor to the PhD student who || wrote the research findings that are the basis of this press release. || || It is good advice to flatter your PhD Advisor, as you may not get a || degree if you contradict their favorite theories. Not sure about the flattery part, but I'd agree with the latter part of this statement. || || This is not "impartial" research, for that reason. || || Here is an extract from the jacket of "The Volumetrics ...." book. || || ---------------------------------------------------------- || The Volumetrics Weight-Control Plan introduces the concept of "energy || density" -- concentration of calories in each portion of food. Here || you'll learn how to avoid high energy -- dense foods, Argh! and how such || different nutritional factors as fat, fiber, protein, and water || affect || energy density and satiety. You'll discover which foods, eaten || under || which circumstances, allow you to consume fewer calories and still be || satisfied. And you'll get to know the hidden calorie traps, || seemingly innocuous foods that can sneak unwanted calories into your || body. || Finally, the authors offer 60 sensible, tasty and easy recipes, plus || an integrated program of exercise and behavior management that can be || sustained over a lifetime. That sounds a lot like low carb, huh? || || ------------------------------------------------------------ || || I wanted to believe in this, but when I tried it, I still got fatter || eating large amounts (and not exercising much). || || Eat Less, Exercise More! Whatever "Plan" helps you do that is || possibly || a good thing. || || Jim |
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Roger Zoul wrote:
jbuch wrote: || ---------------------------------------------------------- || The Volumetrics Weight-Control Plan introduces the concept of "energy || density" -- concentration of calories in each portion of food. Here || you'll learn how to avoid high energy -- dense foods, Argh! and how such || different nutritional factors as fat, fiber, protein, and water || affect || energy density and satiety. You'll discover which foods, eaten || under || which circumstances, allow you to consume fewer calories and still be || satisfied. And you'll get to know the hidden calorie traps, || seemingly innocuous foods that can sneak unwanted calories into your || body. || Finally, the authors offer 60 sensible, tasty and easy recipes, plus || an integrated program of exercise and behavior management that can be || sustained over a lifetime. That sounds a lot like low carb, huh? In simplified terms, eat tons of celery (not an energy dense food) and exercise and "learn better behavior". Well, there is more than celery that is lower calories per unit volume..... not the same as calories per unit weight. I read some of this years ago, and remember celery and lettuce and a lot of things that were low evergy density (Per unit volume), and none of them seemed tasty or workable to me at the time. After low carb and learning to like more fresh veggies, it might be interesting to rethink this "Volumetrics" stuff. Jim |
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Roger Zoul wrote:
jbuch wrote: || ---------------------------------------------------------- || The Volumetrics Weight-Control Plan introduces the concept of "energy || density" -- concentration of calories in each portion of food. Here || you'll learn how to avoid high energy -- dense foods, Argh! and how such || different nutritional factors as fat, fiber, protein, and water || affect || energy density and satiety. You'll discover which foods, eaten || under || which circumstances, allow you to consume fewer calories and still be || satisfied. And you'll get to know the hidden calorie traps, || seemingly innocuous foods that can sneak unwanted calories into your || body. || Finally, the authors offer 60 sensible, tasty and easy recipes, plus || an integrated program of exercise and behavior management that can be || sustained over a lifetime. That sounds a lot like low carb, huh? In simplified terms, eat tons of celery (not an energy dense food) and exercise and "learn better behavior". Well, there is more than celery that is lower calories per unit volume..... not the same as calories per unit weight. I read some of this years ago, and remember celery and lettuce and a lot of things that were low evergy density (Per unit volume), and none of them seemed tasty or workable to me at the time. After low carb and learning to like more fresh veggies, it might be interesting to rethink this "Volumetrics" stuff. Jim |
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jbuch wrote:
|| Roman Bystrianyk wrote: ||| http://www.healthsentinel.com/news.p...st_item&id=408 ||| ||| "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004, ||| Link: ||| http://www.cbsnews.com/stories/2004/...in656203.shtml || || || Barbara Rolls, Professor at Penn State University, co-wrote "The || Volumetrics Weight-Control Plan: Feel Full on Fewer Calories" and || published it in 2000. || || Barbara Rolls was probably the Thesis advisor to the PhD student who || wrote the research findings that are the basis of this press release. || || It is good advice to flatter your PhD Advisor, as you may not get a || degree if you contradict their favorite theories. Not sure about the flattery part, but I'd agree with the latter part of this statement. || || This is not "impartial" research, for that reason. || || Here is an extract from the jacket of "The Volumetrics ...." book. || || ---------------------------------------------------------- || The Volumetrics Weight-Control Plan introduces the concept of "energy || density" -- concentration of calories in each portion of food. Here || you'll learn how to avoid high energy -- dense foods, Argh! and how such || different nutritional factors as fat, fiber, protein, and water || affect || energy density and satiety. You'll discover which foods, eaten || under || which circumstances, allow you to consume fewer calories and still be || satisfied. And you'll get to know the hidden calorie traps, || seemingly innocuous foods that can sneak unwanted calories into your || body. || Finally, the authors offer 60 sensible, tasty and easy recipes, plus || an integrated program of exercise and behavior management that can be || sustained over a lifetime. That sounds a lot like low carb, huh? || || ------------------------------------------------------------ || || I wanted to believe in this, but when I tried it, I still got fatter || eating large amounts (and not exercising much). || || Eat Less, Exercise More! Whatever "Plan" helps you do that is || possibly || a good thing. || || Jim |
#10
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even more simple...eat less, exercise more and lose weight.
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