Eat Whole Grains, Weigh Less

"Roman Bystrianyk" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

http://www.healthsentinel.com/news.php?event=news_print_list_item&id=408

"Eat Whole Grains, Weigh Less", CBS News, November 17, 2004,
Link:
http://www.cbsnews.com/stories/2004/11/17/health/webmd/main656203.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.

"Jim Bard" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

"Roman Bystrianyk" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

http://www.healthsentinel.com/news.php?event=news_print_list_item&id=408

"Eat Whole Grains, Weigh Less", CBS News, November 17, 2004,
Link:
http://www.cbsnews.com/stories/2004/11/17/health/webmd/main656203.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.

"Chet Hayes" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

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.

: >
: > 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.

I don't understand how a study that relies on self-reporting could be
worthwhile. In another study, the respondents said they were eating 1400
calories a day and gaining weight. How could that be? I think people "fudge"
their reporting to be what they think the authors wish it to be.

Pat in TX

Roman Bystrianyk said:

http://www.healthsentinel.com/news.php?event=news_print_list_item&id=408

"Eat Whole Grains, Weigh Less", CBS News, November 17, 2004,
Link: http://www.cbsnews.com/stories/2004/11/17/health/webmd/main656203.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

even more simple...eat less, exercise more and lose weight.

Howard said:

(Roman Bystrianyk) said:

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.

[censored]. The only thing 'whole-grain' has going for it is that it
isn't quite as bad for you as refined starch.

You will get even more health improvement by simply eliminating all
grain completely. That's how I got rid of my arthritis 5 years ago
(along with 105 lbs of excess weight).

Amen brother.

Lybbe
Highest Weight - 308
Started Bernstein Diet October 2, 2004 - 243.0
Today's weight - 217.0
Goal - 150

I too have serious reservations about the admonishment to drink lots of
water. I've been doing it, but I'm not comfortable with it. When I tried
cutting the quantity back to water consumption based on thirst. My
weightloss paused. When I returned to drinking the extra water the
weightloss continued. However, my average loss across the experimental
period stayed the same.

There is a suggestion that weightloss causes toxins in body fat to be
released. I have wondered if transfats I used to eat are stored in my fat
cells. Flushing my body with water seems to make sense in that context....

"Ignoramus31939" <[email hidden]> wrote in message
news:[email hidden]...
[snip]

Quoted message said:

unfounded dieting phoney baloney advices. Other examples are
suggestions to lose weight by drinking water, that eating eggs is bad
for us, etc.

:
: There is a suggestion that weightloss causes toxins in body fat to be
: released. I have wondered if transfats I used to eat are stored in my fat
: cells. Flushing my body with water seems to make sense in that
context....

Groan. Now where did you hear that fantasy? "toxins in the body fat".
sheesh!

Pat in TX

:
: You will get even more health improvement by simply eliminating all
: grain completely. That's how I got rid of my arthritis 5 years ago
: (along with 105 lbs of excess weight).
:
: --
: Howard

Objective reading in nutrition will show you are wrong about eliminating
grain completely. I am glad you "got rid" of your arthritis, but it probably
had more to do with getting the excess weight off of your joints than
eliminating whole grains from your diet.

Pat in TX

jbuch wrote:
|| Roman Bystrianyk wrote:
||| http://www.healthsentinel.com/news.php?event=news_print_list_item&id=408
|||
||| "Eat Whole Grains, Weigh Less", CBS News, November 17, 2004,
||| Link:
||| http://www.cbsnews.com/stories/2004/11/17/health/webmd/main656203.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

Objective reading would be nice if you could find objective research.

In news:[email hidden],
Pat <[email hidden]> stated
|| You will get even more health improvement by simply eliminating all
|| grain completely. That's how I got rid of my arthritis 5 years ago
|| (along with 105 lbs of excess weight).
||
|| --
|| Howard
|
| Objective reading in nutrition will show you are wrong about
| eliminating grain completely. I am glad you "got rid" of your
| arthritis, but it probably had more to do with getting the excess
| weight off of your joints than eliminating whole grains from your
| diet.
|
| Pat in TX

Pat said:

:
: You will get even more health improvement by simply eliminating all
: grain completely. That's how I got rid of my arthritis 5 years ago
: (along with 105 lbs of excess weight).
:
: --
: Howard

Objective reading in nutrition will show you are wrong about eliminating
grain completely. I am glad you "got rid" of your arthritis, but it probably
had more to do with getting the excess weight off of your joints than
eliminating whole grains from your diet.

Pat in TX

Please try to accept that some of us are truly affected by grain of
any kind. Two weeks of no grain and I'm pain free. One day back on and
all my joints ache. This is an experiment I've repeated over and over
again. I always get the same results. Why do I go back to grain?
Because I allow myself to believe that by eliminating it I'm doing
myself harm. No more baby - I can't tolerate wheat, or oats, or
barley, or rye, or rice (brown OR white.) Oh - and one more thing.
When I ditch grain my weight starts dropping like a rock.

I invite you to be 'objective' and accept that it's possible that you
could be wrong.

Lybbe
Highest Weight - 308
Started Bernstein Diet October 2, 2004 - 243.0
Today's weight - 217.0
Goal - 150

FOB wrote:
|| Objective reading would be nice if you could find objective research.

Having objective research would make objective reading a LOT easier.

||
|| In news:[email hidden],
|| Pat <[email hidden]> stated
|||| You will get even more health improvement by simply eliminating all
|||| grain completely. That's how I got rid of my arthritis 5 years ago
|||| (along with 105 lbs of excess weight).
||||
|||| --
|||| Howard
|||
||| Objective reading in nutrition will show you are wrong about
||| eliminating grain completely. I am glad you "got rid" of your
||| arthritis, but it probably had more to do with getting the excess
||| weight off of your joints than eliminating whole grains from your
||| diet.
|||
||| Pat in TX

:
: Please try to accept that some of us are truly affected by grain of
: any kind. Two weeks of no grain and I'm pain free. One day back on and
: all my joints ache. This is an experiment I've repeated over and over
: again. I always get the same results. Why do I go back to grain?
: Because I allow myself to believe that by eliminating it I'm doing
: myself harm. No more baby - I can't tolerate wheat, or oats, or
: barley, or rye, or rice (brown OR white.) Oh - and one more thing.
: When I ditch grain my weight starts dropping like a rock.
:
: I invite you to be 'objective' and accept that it's possible that you
: could be wrong.
:
: Lybbe

I don't doubt that it is possible that some people are "truly affected by
grain of any kind" but that's not what the OP wrote. You cannot take what
works for you and apply it to the whole human race: that's what I object
to...sweeping generalities.

Pat in TX

Roger Zoul said:

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