Grains can be a healthy part of a balanced diet. In fact, adding the right grains to your meals can help aid weight loss! However, it’s also important to keep in mind that while whole grains can support your health, refined, processed options could be detrimental to your weight loss goals. And while it may be obvious to stay away from things like sugary pastries and white bread, there are a few types of grains that you might not have considered the risks of consuming.
To shed some light on two grains you should cut back in order to maintain a healthy metabolism and lose weight, we spoke to dietitian Catherine Gervacio. She told us that anyone looking to shed some pounds should consider staying away from cornflakes and instant oatmeal. Read on to learn more about why.
1. Cornflakes
Cornflakes are among the most popular breakfast cereals out there. When compared to ultra-sweet options like Froot Loops and Lucky Charms, you may think that they make a healthy choice. However, Gervacio warns that even cornflakes can negatively impact your metabolism and result in weight gain.
"Cornflakes may contain added sugars that can lead to excess calories and slow down metabolism," she says. Consuming too much sugar can lead to a range of health risks; a slowed metabolism is just one of them.
"Excess calories are typically stored in the form of body fat," Gervacio explains. "As the body accumulates fat, the body undergoes composition changes in which the fat levels are increased." So how does it impact your metabolism, though? She says that this is due to the fact that "fat is less metabolically active than muscle tissue."
In addition to an overload of added sugars and calories, it's also important to note that cornflakes "may lack the needed nutrients essential for healthy weight loss and metabolism." Instead, reach for whole grain cereals whenever possible.
2. Instant oatmeal
Oatmeal is one of the healthiest breakfast foods out there. It's nutrient-dense, fiber-rich, filling, and versatile. However, there's one type of oatmeal you should steer clear of for your health: instant oatmeal. Unlike its counterparts, this pre-packaged variety lacks nutritional value and is typically loaded with sugar.
"This type of oatmeal is the fastest to be absorbed by the body as compared to other types like rolled or steel-cut oats," Gervacio explains. "This contributes to a rapid spike of blood sugar levels which then leads to increased insulin production. When a rapid blood sugar spike happens frequently, the body’s energy regulation may be disrupted and may result in increased hunger and cravings." That means you're much more likely to chow down on more sugary foods later in the day.
Gervacio also warns that "frequent intake of foods with high glycemic index may potentially lead to health issues like type 2 diabetes and obesity." Yikes! Guess we'll stick to steel-cut and rolled options. (Bonus points when you add healthy toppings.)
The bottom line
Of course, most things will be just fine when consumed in moderation on the rare occasion. As Gervacio notes, "They can still be a part of a healthy diet when combined with fruits, vegetables, lean proteins, and good fats." It's crucial to remember that "grains alone are not the reason why a person’s metabolic rate is slow and is not losing weight. It can be due to other factors like excessive sugar, fat or calorie intake, lack of physical activity, health issues, stress, sleep, genetics, among others." All in all, though, limiting your intake on these potentially harmful foods could be a step in the right direction.
