White food refers to refined and bleached sources of carbohydrates, along with potatoes and white starch. These foods include white bread, white flour, potatoes, white pasta, white rice and pastries. Because these foods are refined versions of their whole-grain components, consumer many of them can cause weight gain. “Whole grains, beans, fruits, vegetables, and other sources of intact carbohydrates do just the opposite — they promote good health, advises the Harvard School of Public Health.
White foods do not contain as many fat burning / flushing components such as whole grains. Whole grains consist of three layers: fiber / bran, starch and a hearty core / seeds. Advantages of fiber include moving food along the digestive tract to promote a healthy colon and get rid of waste in the body. The starch provides energy and is a fuel source for the body. The starch or seed / kernel contains unsaturated fats that aid in weight loss and cholesterol levels, as well as minerals and vitamins. White foods are stripped of their outer layer and only contains starch item. Although some of these nutrients are sometimes added back in cooked foods such as bread, benefits are still not as big as getting these nutrients from their original source. Examples of whole grains include barley, brown rice, whole-wheat bread and pasta, corn, oats and bulgur.
When a whole grain is stripped of its outer and inner layers and is eaten as food, the body is able to digest this type of carbohydrate much faster than when it has to work harder to digest the outer and inner layers. This leads to elevated blood glucose and insulin levels in the body. “Insulin resistance is not just a blood sugar problem. It has also been linked with a number of other problems, including high blood pressure, high triglycerides, low HDL (good) cholesterol, and obesity, says Harvard.
Refined or white flour came as a result of how the grain started to be rolled in the late 19th century. The fiber was used for a different purpose, and oil was also used separately because starchy part lasts longer and tastes smoother and sweeter than the rest of the grain. The outer layer is often sold as oat bran and other forms of bran, while oil from corn has also been sold separately -. For example, wheat, corn oil and linseed oil
Some believe that when it comes to dieting, calories are all that matters, and to some extent the combination of carbohydrate grams, fat grams and protein grams. Although this way of looking at food is very beneficial for weight loss, it takes a further step would be to understand that carbohydrate grams should mostly be derived from whole grains for fiber, oil and carbohydrates benefits.
When it comes to losing weight appetite control can help reduce total calories. Foods high in fiber, such as whole grains, take longer to digest and stay longer in the stomach, thus helping to keep hunger at bay. “Dietary fiber is known to reduce digestive problems and to increase satiety without adding calories. Thus, high-fiber diets can be helpful for people who want to lose weight. A high-fiber diet lowers cholesterol levels and stimulate bacterial fermentation in the colon. These underlying actions can contribute to the health benefits of dietary fiber for health promotion and disease prevention measures, such as chronic diseases such as heart disease and some types of cancer, diabetes, and obesity, says USDA’s fiber factsheet.
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