Many people choose to eat less refined carbohydrates and more whole grains to lose weight. Compared to refined grains, whole grains are digested and absorbed more slowly, leading to a steadier rise in blood sugar, which can help suppress fat accumulation.
Whole grains are also rich in dietary fiber, which can increase satiety, reduce appetite, and help people feel full for a longer time after eating, effectively controlling food intake. For example, substituting whole wheat bread for white bread allows the body to obtain energy more steadily and reduces the risk of fat synthesis.
However, there are 4 types of commonly misunderstood whole grains that are believed to aid weight loss but may actually lead to weight gain.
1. Processed Oats
Many processed oats on the market add large amounts of sugar, fats, and various food additives to enhance flavor. This processing significantly increases their caloric content, far exceeding that of regular oats.
Some brands of fruit oatmeal, while appearing delicious and nutritious, actually contain excessive sugar. Long-term consumption of such processed oats not only fails to achieve weight loss results but also leads to gradual weight gain due to excessive intake of high-calorie components.
2. Certain Whole Grain Cookies
Many people believe that as long as something is labeled “whole grain,” it must be a great choice for weight loss. However, some whole grain cookies add large amounts of sugar, fats, and various food additives to improve taste.
Some brands of whole grain cookies, despite claiming to be whole grain, actually contain more sugar than regular sweet cookies. Long-term consumption of such whole grain cookies not only fails to achieve weight loss goals but can also cause gradual weight gain due to excessive intake of high-calorie components.
3. Brown Rice
Brown rice retains more nutrients compared to white rice, but it also has a higher fiber content, making it relatively difficult to digest. 100 grams of brown rice contains 348 calories, and if portion sizes are not well controlled, the caloric intake might exceed the body’s expenditure, affecting weight loss results.
A netizen tried to lose weight by eating brown rice as the main staple every day, but ate large portions each meal. After a while, instead of losing weight, their weight actually increased.
4. Millet
Millet contains 72.0% to 79.5% carbohydrates, with 100g of millet delivering as much as 364 calories, while rice has only 116 calories, making millet three times as caloric as rice. If one seeks to lose weight by eating millet, they will likely end up gaining weight instead.
In conclusion, whole grains play an important role in the weight loss process, but to achieve ideal weight loss results, one must choose the right whole grains, control portion sizes, monitor daily caloric intake, and combine this with appropriate exercise to increase the caloric deficit and promote a decrease in body fat percentage.
