Fiber in grains can be key to weight loss

• Are you starting to see a change in what you are hearing about grains?
• After years of refined (low-fiber) grain products filling the grocery store shelves, smart manufacturers are beginning to turn the tide back to providing a few more healthier, less processed grains.
• With the low-carb diets, Americans were alerted to the fact that they were over-consuming starchy foods, especially low-fiber grains.
• The additional calories from eating extra servings of refined grains and lack of fiber in these foods has contributed to growing waistlines.
• This is based on the idea that fiber can help reduce the negative effect of excessive carbs found in a food.
• "Processed whole grains" (such as rolled oats or whole wheat flour), have been crushed or ground but still contain all the natural goodness of the whole grain.
• "Enriched grains" are those that have been refined but have a few nutrients added back, such as niacin, iron, thiamin, folate, and riboflavin.
• "Multigrain" means that the product contains a variety of grains (such as wheat, rice, rye, etc.).
• Whole grains contain not only fiber, but also vitamin E, potassium, trace minerals, and other nutritive substances important to health.
• Over a day's time, this could mean you take in fewer calories and also have better energy levels.
• Fiber has also been shown to help control blood pressure, cholesterol levels, and blood sugar levels (as in diabetes, insulin resistance, and hypoglycemia).
• Since fiber produces bulk, it exercises the muscles of the intestines, keeping them fit.
• Pamela Stuppy, MS, RD, LD, is a registered, licensed dietitian with nutrition counseling offices in York, Maine and at Whole Life Health Care in Newington.