Whole grain cuts belly fat

Charlyn Fargo, Contributor

Oh, this is really good news for any of us with a bit of a muffin top. A new study by Tufts University finds that whole grains can help fight the belly fat that's linked to heart disease and diabetes. The bottom line: skip the refined grains like white bread and pasta and instead choose the wholegrain versions. Just substitute whole grains for the refined grains. It doesn't work if you simply add wholegrain foods.

Tufts University researchers analysed data on 2,384 men and women, ages 32 to 83, participating in the Framingham Heart Study. Dietary information was assessed using a food frequency questionnaire and results were adjusted for other lifestyle factors and caloric intake. Researchers compared wholegrain intake with an individual's abdominal subcutaneous adipose tissue (SAT) and visceral adipose tissue (VAT). The fat around the abdominal organs is particularly unhealthy and a factor in metabolic syndrome, according to an article in Tufts University Health & Nutrition Letter.

Lowers fat

Those who reported eating three or more daily servings of whole grains and who limited their intake of refined grains (white bread and pasta) to less than one serving a day averaged 10 per cent lower VAT volume. Eating more whole grains was also associated with lower SAT, while people consuming more refined grains tended to have greater SAT volumes. The VAT-fighting benefits of whole grains were diminished among those also eating four or more daily servings of refined grains.

So, what is a serving of whole grains? In the study, it was one cup of wholegrain breakfast cereal like oat cereal, a half cup of cooked oatmeal, brown rice or other grains, one slice of dark bread, three cups of popcorn, or two tablespoons of added bran or added germ (wheat germ).

By comparison, refined grains included processed breakfast cereals, white bread, English muffins, bagels, muffins, biscuits, white rice, pasta, pancakes, crackers and pizza. The American Heart Association recommends getting at least three one-ounce equivalent servings of fibre-rich whole grains per day.

- Source: American Journal of Clinical Nutrition, November 2010 and Tufts University Health & Nutrition Letter.

Charlyn Fargo is a registered dietitian at Creators Syndicate website at www.creators.com.