All About Whole Grains

by Diana Rosen

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This week Kristin McCabe wants Kitchen Sleuth to investigate the benefits of whole grains in a diet for weight loss ...
Dear Kitchen Sleuth,
I have been reading a lot lately about including lots of whole grains in one's diet to ensure better weight loss, especially in the fat around the middle that plagues most of us women of "a certain age". I have been trying it for over a month now, and I have indeed found that the fat around my middle is coming off much faster than it ordinarily would on a calorie counting diet. I love grains and my sweet tooth is being kept in check. I get my protein from the non-fat milk I use on my cereal and I also make smoothies with fat-free milk, frozen berries and bananas. I add a touch of Splenda to sweeten it. I munch raw veggies such a celery and carrots as well as salads with tomatoes and lettuce.
Is this adequate? I feel like I am missing something? Is it too delicious a diet to be real?

Dear Kristin:
Congratulations on learning the merits and delicious benefits of incorporating healthful whole grains into your diet. And, hooray for you that this has already had such a positive effect in decreasing the "fat middle" that so often occurs during the forties and fifties.

Dietary fiber from whole grains and legumes, fruits and vegetables, provides a number of health benefits, including weight loss and lowering cholesterol levels. In fact, it was Quaker Oats (another great source of dietary fiber) that was the first food product ever awarded a dietary health claim (i.e., may reduce heart disease and cholesterol) . Fiber-rich foods work for weight loss primarily because they take more chewing time, help us feel more sated, and tend to have fewer calories for the same portions as calorie-rich foods. (Think a cup of ice cream versus a cup of oatmeal, and you'll get the idea.) Fiber also helps the other foods we eat move out of our body after they have nourished us.

As you've already discovered, whole grains can include a variety of choices like whole grain cereals with the bran and germ intact plus delicious amaranth, quinoa, barley, buckwheat, oats, wild rice, millet, bulgar, and spelt, among others. By avoiding refined grains in white flour, white bread, white pasta, and wheat breads with no bran and germ you are taking a major step to wellness. As always, read the labels to be sure you're getting the whole grain.

Your goal should be to eat 5-6 servings of whole grains per day. Breakfast could be cereal (1 serving) lunch a sandwich (2 servings), dinner 1 cup of rice or pasta (2 servings). Here is a list of the most common servings of whole grains:
1/2 cup cooked 100% whole-grain pasta
1/2 cup cooked oatmeal
1 slice 100% whole grain or spelt bread
1 ounce of a 100% whole grain muffin*
1 cup 100% whole grain ready-to-eat cereal

* Many muffins contain a lot of fat; a mini muffin or ½ of a regular one is easily 1 serving of whole-grain carbs. Carbohydrates, like whole grains, should be 40-60% of your daily calories, protein, 10-15%, fat, 15-30%.

Protein
It sounds as though you might need to add more protein. Here are some protein sources, portions to help you to get your 4 to 6 ounces or 25-45 grams of protein a day:
6 ounces of hamburger: 48.6 grams
6 ounces of roasted chicken: 42.5 grams
1 cup of cottage cheese: 28.1 grams
8 ounces of low fat yogurt: 11.9 grams
½ cup lentils: 9 grams
½ cup of kidney beans: 7.6 grams
1 large egg: 6.3 grams

Nuts are terrific sources for protein, yet high in calories, so just use them for garnishes.

Why is Protein So Important?
Adults only need a minimum of 7 grams of protein for every 20 pounds of body weight. For an adult who is 120 pounds that's 43 grams total per day. Add 7 grams for each additional 20 pounds of weight. Too little protein can cause loss of muscle mass, lowering of the immunity level, weakening the heart and respiratory system and, in extreme situations, death. And, because proteins contain valuable amino acids essential for cell health, it is doubly important to have proteins every day because they're not stored in the body like carbs are.

Fresh Veggies Are A Must For Every Diet
Glad you're eating salads. Consider adding these other ingredients to lettuce and tomatoes: a variety of greens from romaine, spinach, arugula, radicchio, endive, butter lettuce, kale and chard. Try adding red or green onions, red or green cabbage, sliced red or golden beets, mushrooms, fresh peas or lightly blanched frozen ones, asparagus, red, yellow or orange bell peppers, slightly steamed cauliflower or broccoli, or sprouts --- you get the idea!

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