Often, there is a direct association between a diet to lose weight and whole foods such as wheat, rice, corn, oats or rye. But are these types of products really suitable for losing weight Or is it another myth about food?
What is meant by whole foods?
Whole foods are those foods that are found in its most natural and least processed form. A type of food that, unlike refined foods, preserves all its original parts such as the whole grain, the shell, the germ, and the endosperm in the case of cereals.
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This means that retain all the nutrients, vitamins, minerals and fiber that are found naturally in food. Here are some of the most common whole foods:
- Whole grains: whole wheat, brown rice, oats, barley, quinoa, etc.
- Pan integral: made with whole grain flour instead of refined flour.
- Pasta integral: made with whole wheat flour instead of white flour.
- Legumes: beans, lentils, chickpeas, peas, etc.
- Fruits and vegetables: eaten in their fresh, unprocessed form.
- Nuts and seeds: walnuts, almonds, chia seeds, flax seeds, etc.
- Raw dairy products: milk, yogurt or cheese without additives or added sugars.
- Healthy Oils and Fats: extra virgin olive oil, coconut oil, avocados, etc.
A type of food in short, considered healthier because they retain most of their nutrients and fiber, something that can help better digestion and a greater feeling of satiety.
To this we must add that the whole grain, high fiber foods They are mainly associated with reduced mortality and a lower risk of diseases such as diabetes or cardiovascular disease.
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Benefits of Whole Foods
Among the most outstanding benefits of this type of whole foods we find some such as:
Higher nutrient content
Whole foods, as we have told you, are rich in vitamins, minerals, and phytochemicals that are beneficial to the body. As they are not refined, they retain a higher content of nutrients that benefit our health much more than those that other types of refined products can provide.
High fiber content
Fiber is an especially important component of this type of food, since it helps regulate intestinal transit, prevents constipation and promotes digestive health in general. Fiber is also associated with a reduced risk of heart disease as reflected in this study published in Clinical Nutritiontype 2 diabetes and certain types of cancer.
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sugar control
Whole foods have a lower glycemic index compared to other foods. This means that they gradually release glucose, avoiding sudden spikes and drops in sugar in the body, as explained in this medical journal, and helping to maintain stable energy levels.
Feeling full
The fiber in whole foods helps make you feel full longer, which can be beneficial in controlling your appetite and helping you maintain a healthy weight. This is the reason why including fiber in a balanced diet can help you lose weight.
Benefits of Whole Foods for Women
Although it is important to keep in mind that each woman is unique in her nutritional needs, it should be noted that whole foods can offer two important additional benefits for the female gender:
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Promote bone health
Whole foods contain essential nutrients important for bone healthsuch as calcium, magnesium and vitamin D. These nutrients are important for maintaining bone density and preventing osteoporosis, a very common condition after menopause.
hormone regulation
Some of these foods contain phytoestrogens, plant compounds that can have an effect similar to estrogen in the body. These phytoestrogens can help regulate hormonal imbalances and alleviate some symptoms associated with the menstrual cycle and menopause.
Do whole foods really help you lose weight?
Whole foods, as we have seen, can be a useful tool for weight management and the loss of it, but it is still important to keep in mind that effective weight loss implies a comprehensive approach that includes a balanced diet, regular exercise and other factors such as a healthy lifestyle.
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Specifically, whole foods, being a type of food rich in fiber, tend to provide more feeling of satiety and to be more satisfying. This is something that can help reduce your calorie intake, as it makes you feel fuller for longer. This can in turn contribute to a caloric deficit and weight loss.
On the other hand, the intake of whole foods contains fiber, so these will help regulate intestinal transit and maintain healthy digestionavoiding constipation problems, which may favor the feeling of bloating and abdominal comfort.
But still, it’s important to keep in mind that weight loss success isn’t limited solely to eating these types of foods. Since it is also important to keep balance calories, control portions, choose a variety of healthy foods, limit consumption of processed foods, and engage in regular physical activity.
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