While you may have good intentions in mind, make sure you're getting real whole grains in your diet by reading the ingredient list, not just the front of the package. Based on previous research and current study measurements, however, they believe that the calorie loss was not due exclusively to the digestion of extra fiber intake.
Although hunger and fullness were not statistically different between diets, results showed that participants who ate the diet with whole grains, which matched the recommended dietary allowance (RDA) for fiber, lost almost an extra 100 calories per day than those on the refined grain diet which contained less fiber - equivalent to a brisk 30 min walk or enjoying an extra small cookie every day. The study was conducted at the Energy Metabolism Laboratory at the Jean Mayer USDA Human Nutrition Research Center on Aging (HNRCA) at Tufts University. While both groups were fed similar diets meant to maintain each participant's current weight, one group was fed more whole grains while the comparison group was fed refined grains with less fiber content.
Although improvements were modest, the results showed that those who ate the whole grain diet had an increase in Lachnospira, the bacteria that produces short-chain fatty acids, and a decrease in the pro-inflammatory bacteria, Enterbacteriaceae.
Whole grains increased the rate of metabolism and promotes weight loss. From there they were randomly assigned to eat either a refined or whole grain diet for the study period.
The findings, discussed in the American Journal of Clinical Nutrition, confirmed that calorie loss was not due to the digestion of added fiber intake but fiber's effect on how other food calories are digested.
Study participants lost close to an extra 100 calories a day, energy equivalent to taking a brisk 30-minute walk or eating a small cookie.
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Study participants reported no statistically significant difference in feelings of hunger, fullness and satisfaction.
This was caused by a higher resting metabolic rate and also lower absorption of calories in the digestive system, researchers said.
The grain group includes foods such as rice, wheat, oats, and barley. The numbers were compared to individuals who instead consumed refined grains that did not contain as much fiber. Whole grains include the outer nutritious layer of grains and are found in products including whole-wheat flour, oatmeal and brown rice. This process, known as milling, drains the starch of dietary fiber, iron and many forms of B vitamin.
Dr Phil Karl, who led the study, said: 'Many previous studies have suggested benefits of whole grains and dietary fibre on chronic disease risk.
When immune cells were stimulated with foreign compounds, however, participants who consumed the diet rich in refined grains showed a reduction in the production of TNF-alpha - a cell signaling protein involved in the first phase of an immune response.