Ioften get asked about the effectiveness of eliminating grains and grain products as a weight loss strategy.
In Richmond, we are fortunate to have such a diverse variety of cultures and ethnic cuisines, each including different grains as a component (such as rice, pasta or roti). So, why is it that people are considering eliminating this food group altogether? Perhaps it is because of the growing popularity of various diets that cut out or restrict grains, often promising weight loss as a result.
When I'm asked if eliminating grains will lead to weight loss, my answer is that it likely would in the short term. However, removing any food group from our diet will likely help with weight loss in the short-term, simply because we tend to eat less if we have less variety to choose from! But it is important to remember that avoiding entire food groups can lead to a nutritionally inadequate diet if not carefully planned.
I encourage people to consider the following facts about grains:. Whole grains are a source of valuable B vitamins, vitamin E, iron, magnesium and fibre. They also offer disease fighting antioxidants and phytochemicals. Fruits and vegetables often get all the credit for this, however some grains contain even more of these powerful compounds, including some antioxidants that are not found in fruits and vegetables. This doesn't mean you should stop eating your fruits and veggies though!
. Choosing whole grains more often is important, as they haven't been stripped of their natural nutrients. Refined grains that have been enriched have some of the nutrients added back, but they are still lacking some of the original micronutrients present in the whole grain and are lower in fibre. Fibre can help manage blood sugars, lower cholesterol, promote digestive health and increase satiety. To ensure you are choosing whole grain products, read the nutrition facts label and ingredients list.
As always, it's important to consider portion size. Canada's Food Guide recommends that adults include six to eight servings of grain products per day (depending on your age and gender), but remember that a serving is one 35g slice of bread, ½ cup cooked rice or pasta or ¾ cup cooked cereal. Often our portion sizes tend to be larger than necessary. Try stretching grains further by adding vegetables such as thinly sliced zucchini to pasta, or diced peppers and onions to quinoa. This will "bulk up" the dish and make your grain servings go further!. Last but not least, variety is key.
Of course, some people must avoid certain grains for health reasons (such as gluten-containing grains for those with Celiac Disease). I encourage clients to include a variety of different whole grains that suit their individual dietary needs.
Many people tend to rely on wheat and rice for the majority of their grain servings, but there are so many grains to choose from.
Get adventurous and try buckwheat, quinoa or millet, the possibilities are endless! Katie Huston is a registered dietitian practicing in Steveston.
