If you want to shed those extra pounds around your waist then this is a good decision because excess fat can lead to many health issues. Fat, especially visceral fat that is located deep around our organs, can lead to health issues such as type 2 diabetes and other cardiovascular diseases. However, the good news is that you can remove those excess fats with the help of physical activity and a healthy balanced diet. Today we are talking about a food item that works as an elixir to get rid of visceral fat. And this is whole grain.
Speaking of whole grains, they are good sources of complex carbohydrates, important vitamins and minerals like B vitamins, iron, folate, selenium, potassium, magnesium and others. How does it work? Cereal is high in fibre which means that it will keep you full and satisfied and long and unwanted calories will be at bay from a craving based diet. They are also associated with many health issues such as heart disease, diabetes and some cancers and others.
A study was conducted by the US National Library of Medicine National Institutes of Health to study how grains impact on visceral fat. Accordingly, he concluded that high intake of whole grains is associated with lower abdominal fat. In short, the intake of more whole grains may reduce visceral fat in adults, and higher intake of refined grains may lead to higher intestinal fat levels.
About whole grains and refined grains
Whole grains are either present in their entire form or are in flour and contain all parts of the seed. Talking about refined grains, they are melted so that germs and bran are removed to give a finer texture and at the same time it extends their shelf life. One should note that refining them removes many nutrients including fiber. White grains, white rice, desserts, pastries, cookies, and white bread are made from refined grains.
List of whole grains
Bulgur (cracked wheat)
Instead of refined grains and their products, go for whole grain-based rice, bread, flour and pasta, and nowadays they are readily available in grocery stores. Instead of white rice, one may have quinoa, oats, brown rice, barley or bulgur.