Eating Whole Grains may Boost Metabolism

Are you getting enough whole grains in your diet? According to a new study, increasing your intake of whole grains promotes a higher metabolism and subsequent reduced calories during digestion.

The study, published alongside a separate study on the effects of whole grains on gut bacteria, are available in the American Journal of Clinical Nutrition.

Of course, this isn't the first time a study has shed light on the benefits of whole grains. Other studies have found that diets rich in whole grains and other dietary fiber have a positive impact on blood-sugar levels and insulin sensitivity. In recent years, however, there's been some debate about whether whole grains are beneficial for weight loss. According to this latest study, however, the answer is yes.

Researchers found that participants who consumed a diet rich in whole grains that followed the recommended dietary allowance for fiber lost up to 100 more calories per day through metabolic rate than their counterparts who consumed refined grains and significantly less fiber.

For the study, researchers conducted an 8-week randomized blind comparative study in which 81 men and women between ages 40 and 65 were asked to consume different types of food. For the first two weeks, all participants consumed the same type of food with their respective caloric needs. After the 2-week period, participants were assigned to one of two diets: one group consumed a diet rich in whole grains, whereas the other group of participants consumed a diet rich in refined grains with little fiber.

Participants were also asked to consume all of the food given to them and nothing else. At the end of the study, researchers analyzed the participants weight, metabolic rate, blood-sugar levels, fecal calories, hunger and fullness.

It's important to note that the effects of a whole grain diet in regards to metabolic rate were directly linked to dietary adherence. What does this mean exactly? Well, it means the results differed depending on the individual and his or her body chemistry. Regardless, this study certainly reveals some surprising benefits associated with whole grains, such as improved metabolism and easier weight management.

"Many previous studies have suggested benefits of whole grains and dietary fiber on chronic disease risk. This study helps to quantify how whole grains and fiber work to benefit weight management, and lend credibility to previously reported associations between increased whole grains and fiber consumption, lower body weight and better health,” said Phil J. Karl, PhD, one of the study's lead authors and researchers.