Whole grain oatmeal boosts metabolism. Photo by Nate Steiner.
Eating a whole grain breakfast with fresh fruit can help you burn 50% more fat during a workout than you would by eating a refined carb breakfast, according to researchers from the University of Nottingham, as reported in Prevention’s September 2009 issue.
When our breakfast of champions consists of refined or processed foods made with primarily white flour, like bagels, our blood sugar soars. This rise in blood sugar makes the muscles store more glycogen, which the body uses instead of fat for fuel. In contrast, by eating foods that help stabilize our blood sugar, such as whole grains, the muscles store less glycogen so the body relies on fat for energy.
Sources of whole grains include whole meal or whole grain breads or crispbreads, dark ‘seedy” breads, whole grain breakfast cereals such as toasted oats, whole-grain corn, wheat germ, puffed whole grains, oatmeal, brown rice, whole rye, buckwheat, bulgur, millet, quinoa and popcorn.
Refined cereals include white breads, bagels, muffins, biscuits, refined grain breakfast cereals and waffles and pancakes (made without using primarily whole grains).
When choosing whole grains, check the ingredient list to see if it is a whole grain (don’t rely on color). Use the Nutrition Facts label and select products with a higher % Daily Value (%DV) for fiber, WebMD recommends. The %DV for fiber is usually a good indicator for whole grain content in a food.
For more info: Healthy Breakfast Ideas
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