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Eat Whole Grains to Increase Weight Loss and Boost Your Metabolic Health

an assortment of whole grains on a black tableEveryone knows that whole grains are one of the healthiest food groups you can eat. In fact, these delicious grains have been touted as a superfood, complete with claims that they can offer a number of amazing health benefits. Whole grains are purported to improve metabolic health, support gut health, and aid with weight loss, and now thereā€™s finally evidence to support these claims. If you suffer from a disorder strongly linked to problems to metabolic function, such as Adrenal Fatigue Syndrome (AFS), eating more whole grains may help. So if you have AFS or any other issues related to your gut health, it may be worth adding this superfood to your diet.

What are Whole Grains?

Grains are made up of three componentsā€”the bran, germ, and the endosperm. Most grains are refined, which means they are missing one or more of these components. White rice and white flour are both well-known examples of refined grains and contain the endosperm only. Removing certain parts of the grain also removes some of its nutrients: fiber, antioxidants and B vitamins contained in the bran; proteins, minerals, healthy fats, and B vitamins in the germ; and carbohydrates, proteins, and some vitamins and minerals of the endosperm. On the other hand, whole grains contain all three components.There arenā€™t any strict guidelines on how many whole grains should be consumed on a daily basis, but sources claim that to benefit most you should be ingesting around 20 to 35 grams of whole grains per day.

Adding the right amount of whole grains to your diet should be fairly easy since there are many types available, suited to every taste. Moreover, they can be paired with lots of different foods or substituted for those refined grains youā€™ve been eating (that donā€™t offer the same health benefits). So, if you eat rice or white flour regularly, it may be time to make the change to a healthier whole grain.

Some examples of whole grains you may like to try are:
boxes of whole grains

  • Wild rice
  • Millet
  • Bulgur
  • Buckwheat
  • Oats
  • Quinoa
  • Rye
  • Teff

Note that most of these options are gluten-free.

Whole Grains and Improved Metabolic Health

A recent study has suggested that whole grains may be as good for your body and metabolism as previously claimed. During the study, 81 men and women were placed on different diets specifically designed to examine the effects of certain foods on their weight, blood glucose levels, metabolic rate, fecal calories, and feelings of satiety. During the first two weeks, all study participants were fed the same diet. On the third week, one group was switched to whole grains and the remainder of the participants continued to eat refined grains. The results were remarkable. The group that ate whole grains lost around 100 extra calories a day, probably due to increased fecal loss and improved metabolic rate. Basically, removing refined grains from the menu allowed these participants to lose weight and improve their metabolism without following a restrictive diet or exercising more.

This study demonstrates just some of the benefits of adding whole grains to your diet. Not only can they help you lose weight or easily maintain your healthy weight without much effort, theyā€™ll also improve your overall metabolic health. Thus, if you suffer from Adrenal Fatigue or any other disorder strongly associated with metabolic dysfunction, eating whole grains could benefit your overall health and wellbeing.

What is Adrenal Fatigue?

Adrenal Fatigue can develop as a result of prolonged stress and these days, has become common disorder, mainly due to the modern lifestyle. Stress almost seems to be a marker of success in the world todayā€”a sign that youā€™re a busy and productive. However, the human body isnā€™t designed to deal with ongoing stress. To manage stress, your body activates a system known as the NeuroEndoMetabolic (NEM) stress response system. The system alters your bodyā€™s normal functions to protect it against the damaging effects of stress and prepare it to respond in whatever way is necessary.

When the NEM stress response remains active for a prolonged periodā€”days, weeks, or even monthsā€”your adrenal glands and other organs or systems may become overburdened leading to fatigue. Although they still continue to produce hormonesā€”resulting in normal lab resultsā€”they have to work much harder to do so, which puts pressure on your system. The consequences can be any number of debilitating symptoms including fatigue, weight gain, hypoglycemia, brain fog, digestive problems, and mood disorders. Adrenal Fatigue usually affects your metabolic system first, causing problems that only add more stress and tax your adrenal glands further.

The Metabolic System and Adrenal Fatigue

woman with headache not getting enough whole grainsAdrenal Fatigue is strongly associated with dysregulation of your metabolic systemā€”all your systems involved in bioenergetics, inflammation, and detoxification. Unfortunately, functions of the various organs associated with this system, including the pancreas, liver, and the gut, tend to slow down as a result of AFS. This can lead to a variety of troubling and often embarrassing symptoms, as well as unpredictable detoxification and elimination. If this continues, it can result in a build-up of toxins in your system that exacerbate the original condition and increase your bodyā€™s overall stress levels, thus worsening the symptoms of AFS.

When your metabolic system becomes dysregulated due to Adrenal Fatigue, you may experience the following symptoms:

  • Fluctuating blood sugar levels;
  • Sugar or salt cravings;
  • Unpredictable elimination, such as bouts of constipation or diarrhea;
  • Sudden sensitivities to different foods;
  • Intolerance or hypersensitivity to medications or supplements;
  • Weight gain, particularly around the middle section;
  • Gastric shut down.

How to Improve Your Metabolic Health

If you have Adrenal Fatigue, itā€™s important that you take steps to improve your metabolic health. The best way to do this is through dietary changes that support your overall health and wellbeing. In this type of situation, you quite literally are what you eat and eating the wrong foods can have long term health consequences. However, you should always be cautious when making any major changes to your diet, particularly if you suffer from Adrenal Fatigue. Food sensitivities are common with this disorder, therefore, if you think that a particular food is irritating your system, try removing it from your diet even if itā€™s recommended in the Adrenal Fatigue diet. Your individual needs are paramount during the recovery stage, and anything working against those needs must be removed or limited as much as possible.

To return your metabolism and your metabolic system to better health, youā€™ll need to ensure youā€™re eating enough healthy, nutritious foods to nourish every system of your body. This also means eating regularly to ensure a constant flow of energy. Donā€™t try to starve yourself to lose weight as this will only slow down your metabolism and cause more problems. The best diet for improving your metabolism and recovering from Adrenal Fatigue consists of 30 to 40 percent fresh vegetables, 20 to 30 percent lean proteins, and the same amount of healthy fats. The rest of your diet should be made up of whole grains, fruits, beans, and legumes. Eating refined grains will only worsen your digestive and metabolic issues. This is why the wide variety of available whole grains can be useful. Whole grains have a huge mix of the vitamins, minerals, and nutrients your body needs to heal.

The Health Benefits of Whole Grains

There are a number of health benefits youā€™ll enjoy once you start adding whole grains to your diet. In fact, eating them regularly is one of the best ways to improve the health of all your bodyā€™s systems. Some of the most important benefits are

  • Helping to stabilize your blood sugar levels since they are digested and processed slowlyā€”vital to improving hypoglycemia associated with Adrenal Fatigue.
  • Reducing blood cholesterol and blood pressure levels.
  • Eating them regularly Lowering your risk of heart disease or cancer, if eaten regularly.
  • Improving your overall health since they contain magnesium used by every system in the body. Magnesium is also an excellent element for calming and relaxing your body and a great way to lower cortisol levels.
  • Helping you get your recommended daily intake of fiber and improving digestive problems such as constipation or diarrheaā€”common symptoms of Adrenal Fatigue.
  • Since whole grains contain lactic acid, promoting a health balance of good gut bacteria.
  • Helping you feel fuller for longerā€”the fiber in these grains takes up more room in your stomach.
  • Since whole grains contain different forms of B vitamins, improving digestion and aiding red blood cell formation.
  • Providing additional health benefits due to essential minerals including iron and zinc.

Final Thoughts

bread made from whole grainsAdding whole grains to your diet can provide a number of health benefits for your gut and entire system. Whole grains can provide relief from the symptoms of Adrenal Fatigue and issues associated with conditions affecting your metabolic system. These metabolic-related symptoms can cause a lot of pain, discomfort, and shame, and increase your stress levels even more. The combined negative effects may exacerbate or even cause AFS, which is why itā€™s so important to take steps towards addressing your metabolic concerns as quickly as possible. Removing sources of stress is the key to AFS recovery. Supporting your metabolic system with whole grains is one easy and effective way of doing just that.

Healthy Whole Grain Muffins

Ingredients

  • 1 1/2 cups whole wheat flour
  • 2 organic free-range, eggs
  • 3/4 cup ground flax seeds
  • 3/4 cup oatmeal
  • 3/4 cup milk
  • 1 cup of apple, peeled and finely chopped
  • 1/2 cup raisins
  • 1 cup of carrot, shredded
  • 1 tsp baking powder
  • 2 tsp cinnamon
  • 1/2 tsp salt
  • 1 cup brown sugar
  • 2 tsp baking soda
  • 1 tsp vanilla

Method

  1. Preheat the oven to 375 degrees Fahrenheit or 190 degrees Celsius.
  2. Combine all of the ingredients. Make sure you donā€™t overmix.
  3. Spoon the mixture into a lightly greased muffin tin so that each compartment is approximately three-quarters full.
  4. Bake for 15 to 20 minutes. Cool slightly before serving.
Ā© Copyright 2019 Michael Lam, M.D. All Rights Reserved.

Dr. Lamā€™s Key Question

The results are in and they confirm that these superfoods really are as good as advertised. Eating whole grains regularly can improve your gut health, boost your metabolism, and help you lose weight, and keep it off! Theyā€™re a quick and easy way to feel and look healthier.

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