Ajmila Islam
American University in Dubai, UAE
Title: Whole grains, fruits and vegetables: Do they help in weight management
Biography
Biography: Ajmila Islam
Abstract
Whole grains, which are less-processed forms such as whole wheat, brown rice and oats digested more slowly than refi ned grains. It is speculated that they have a greater eff ect on maintaining proper balance in blood sugar and insulin levels, which may help keep hunger level low and creates satiety. Th is is also true for most vegetables and fruits, which contain high fi ber. Th ese low glycemic index foods have tremendous benefi ts for disease prevention, as well as there is also evidence that they can help prevent weight gain. Th e evidence for weight control is much stronger for whole grains than it is for fruits and vegetables. Th e most recent Harvard School of Public Health diet and lifestyle change study supports that people who increased their intake of whole grains, whole fruits (not fruit juice) and vegetables over the period of 20 years gained less weight. Th is study supports the fact that when people increase their intake of these foods, they cut back on calories from other foods. Fiber is one of the components that may be responsible for off ering weight control benefi ts of these foods, since fi ber slows digestion and helps in controlling hunger. On the other hand, fruits and vegetables are high in water, which may help people feel fuller on fewer calories.