Hormonal
Higher consumption of whole grains is inversely associated with body weight, BMI, and obesity biomarkers (insulin, C-peptide, leptin) compared to refined grains, primarily through mechanisms involving lower glycemic index, increased satiety from fiber, and improved insulin sensitivity.
To support healthy weight, prioritize whole grain foods like whole-grain bread, cereals, brown rice, and oats over refined grains. This shift helps manage blood sugar and insulin levels, which are key drivers of fat storage and hunger. Aim to replace at least some refined grain servings with whole grain options daily.
In both clinical trials and observational studies the intake of whole-grain foods was inversely associated with plasma biomarkers of obesity, including insulin, C-peptide and leptin concentrations. Whole-grain foods tend to have low glycaemic index values, resulting in lower postprandial glucose responses and insulin demand.
Why this rating
The paper is a review of observational studies and mechanisms, noting that direct clinical trials on weight gain are sparse and data is mixed.
Source
Whole grain consumption and weight gain: a review of the epidemiological evidence, potential mechanisms and opportunities for future research
Koh-Banerjee Pauline et al. · Proceedings of The Nutrition Society · 2003
DOI 10.1079/pns2002232
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