Whole grains are rich in soluble fiber and should be your carb of choice when creating a healthy diet, according to registered dietitian Megan Wong. She explains, “Insoluble fiber mainly helps with healthy bowel movements, whereas soluble fiber helps with weight loss and cholesterol management. By binding to water and forming viscous “gel,” soluble fiber slows down the movement of food through the digestive tract, keeping you full for a longer period of time.”
Not all grains are created equal, and Wong notes that all of the valuable nutrients found in whole wheat products are stripped away when you purchase the white bread, pasta, or rice variation. “Whole grains are an excellent way to boost your intake of fiber, B vitamins, iron, magnesium, copper and zinc.” Your diet doesn’t have to eliminate carbs entirely in order for you to be able to lose weight. The quality of the food you put into your body is just as important as the quantity.
Reaching your weight loss goals could come from changes as simple as switching the type of bread you eat in the morning! Wong advises replacing your refined grains with whole grains to add more nutrients to your diet, keeping you full for longer and naturally leading to weight loss. White bread should be the first to go, but she also recommends trading in your sugary breakfast cereal for oatmeal, or choosing brown rice over white. Even popcorn is a whole grain!
When you approach changing your diet for weight loss, it can be easier to focus on one area at a time to make sure you’re creating sustainable and lasting habits. If you’re a carb lover, make the switch to whole grains to consume the healthiest variations of your favorite foods. Pasta, bread and rice don't have to be banished to the back corner of your pantry, so long as you make whole grains a priority in your weight loss journey. Eating healthy doesn’t have to be boring!