Eat Spelt – Live Longer
Although they offer different benefits, eating a variety of ancient and modern grains are important for a nutritious diet.
Read the full article at: www.health.harvard.edu
When it comes to fat loss, The science is clear on a few things:
- Diet over Exercise
- Low Carb beats Low Fat
When I started eating low carb I went all-out, eliminating carbs completely. I was weak, hungry, and constantly craving carbs. Then I had an idea. Instead of eliminating carbs completely I set myself an approximate calorie-to-carb ratio as a goal. I started with 25-to-one. That is a 2500 calorie diet with about 100 grams of carbs. Now comes the genius part (because it worked!). I ate nearly all of those carbs as whole grains (and berries) when I first woke up in the morning.
It was like magic. I had massive energy reserves for my morning workout, and I felt energetic all day, with virtually no carb cravings at all.
Refined vs. Whole Grains
Refining removes the best parts of the grain: the bran, endosperm, and germ, which contain most of the phytonutrients, antioxidants, and vitamins. Whole grains also have a higher fiber content than refined grains. Some of the ancient grains reviewed in this Harvard Health Blog post, like teff, have higher protein content than more modern whole grains.
The benefits of ancient grains, according to the blog, include more protein, fiber, and vitamins. Whole grains in general have been shown to increase good cholesterol and reduce the risk of death from cardiovascular disease.
Mouth Feel and Belly Feel
I’ve become so used to the hearty texture of whole grains that refined grains have begun to feel insubstantial. Try this experiment. Prepare, side-by-side, a bowl of packaged instant oatmeal and a bowl of steel-cut oats. Notice as you prepare them how the refined oats are light powdery flakes and the whole grain consists of firm gritty nuggets.
Now taste a spoonful of each. Pay particular attention to how they each feel in your mouth and in your belly. If you’re like me, the refined packaged oats will feel like mush in your mouth and pretty insubstantial in your belly. The Whole grain oats have a gritty nugget-y mouth feel and they give you that feeling of fullness in your belly much sooner than the refined oatmeal.
That firm, gritty texture might feel different at first, but you will soon notice that it keeps your hunger in check all day. And it’s the best way to start reducing your overall carb intake and begin losing fat for good.