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WHAT THE STUDIES SAY ABOUT CARBS & WEIGHT LOSS
Most recently, a study came out that shows people can lose more weight if they skip carbs just two days per week. British researchers found that women who gave up carbs two days a week lost an average of 9 pounds, compared to the control group who lost 5 pounds. Women who restricted carbs two days a week also displayed improvement in their levels of insulin and leptin. Instead of eating carbs, they opted for protein and healthy fats. Researchers warn that totally restricting carbs from one’s diet “has the same effect as restricting energy.”
Furthermore, there are many benefits to choosing complex carbohydrates. A 10-year Harvard study completed in 1994 found that men and women who ate high-fiber breads had fewer heart attacks and strokes. Also, the University of Washington reported in 2003 that switching to whole wheat bread could lower one’s heart disease risk by 20 percent because whole wheat bread contains Omega-3 fatty acids helpful at lowering cholesterol.
MAKING CARB CHOICES
Chino hills fitness clinics recommend: whole wheat bread, brown rice, wheat flour, wheat crackers.
Skip: white bread, white flour, white rice, white potatoes, white crackers. Simple carbs like fruits are good too. Some people may ask, “Well, what about ‘enriched’ products?” Unfortunately, enriched products aren’t as good as whole wheat. Thirty nutrients are removed during the refining process, but only five are added back (iron, niacin, thiamin, riboflavin and folic acid). There is so little fiber added back, that one would have to eat eight pieces of white bread to get the same amount in one piece of whole wheat bread.
WEIGHT LOSS CHINO HILLS CLINIC TIPS ON BUYING BREAD
• Look for “100% Whole Grain” or “100% Whole Wheat” on the packaging.
• Skip products that are gimmicks – like “12 grain,” “made with whole grain” or a “good source of whole grain.” These products are better than white / refined bread, but not as beneficial as 100% whole wheat.
• Don’t take unscientific claims like “heart healthy.” Instead, look for an FDA-approved label that says something like “may reduce the risk of heart disease.”
• Reduced sodium breads and light breads are a smart buy for your health. Double protein is okay too.
• Calcium and vitamin D enriched breads are often unnecessary.
• Avoid breads that contain artificial sweetener acesulfame-potassium.
• Some good brands to look out for include: Pepperidge Farm, Arnold, EarthGrains, Roman, Home Pride, Nature’s Own and Weight Watchers.
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