The battle of the bulge isn’t just a challenging one, it can also be extremely confusing.
There are so many questions…
Will I lose more weight if I eat Paleo? Is Keto the way to go?
Should I do aerobic exercise or will I slim down faster with weight lifting?
What foods should I not eat to lose weight — and what foods should I eat to lose weight?
Well, at least one of those questions has now been answered by researchers from Chalmers University of Technology in Sweden. These scientists pitted two grains against each other in a head-to-head weight loss battle and declared a winner.
Improved overall weight and fat loss
The team chose two common grains – wheat and rye.
They then recruited 242 overweight participants between the ages of 30 and 70 and randomly assigned them to the grain, along with a low-calorie diet.
And after just 12 weeks…
“The results were clear — the participants who received rye products lost more weight overall, and their levels of body fat decreased compared to those who received wheat products,” says Kia Nøhr Iversen, researcher at the Division of Food and Nutrition Science at Chalmers University of Technology, and lead author of the study.
Yup, while both grains worked for weight loss, people who ate high-fiber products made from whole grain rye lost more body fat and overall weight than those who ate corresponding products made from refined wheat.
And this isn’t the first time that rye has come out on top of wheat when it comes to weight.
Previous studies have shown that those who eat rye feel more full than those who eat an equal number of calories in the form of refined wheat.
And research from a team of scientists at Tufts University found that switching to whole grains (like the rye used in the study) from refined versions, helped participants boost their metabolic rate, increase healthy gut bacteria, and elevate immune cells known as T-cells.
So it comes down to this…
Yes, grains can be a healthy part of weight loss. But choosing the right grain matters.
Go for rye and go for whole grain.
Shopping for whole grains
However, there are a few important things to note before you hit the grocery store and grab a loaf of bread or box of crackers.
First, while eating whole-grain rye did boost weight loss in the study, it did so in combination with a reduced-calorie diet. This means that simply adding the grain on top of what you’re already eating might not give you the effects you’re looking for (or even the opposite).
Second, be sure not to get duped by whole grain decoys and deceptive food labels.
Studies show that the majority of us have a hard time picking out true whole grains versus unhealthy imposters. So before you hit the store, brush up on these tips to help you choose your grains wisely.
Sources:
Rye a better choice than wheat for weight loss — ScienceDaily