Whole-grain foods for belly-fat reduction

Ditching belly fat may be a simple matter of choosing the right rice or bread. And the choice to make? Whole grains.

You probably already love whole grains for their heart-healthy, disease-defying superpowers. So research on their belly-fat-busting abilities should vault whole grains to the top of your grocery list.

A One-Grain Guy

In fact, the more whole grains you add to your diet in place of refined grains, the better off your waistline will be. In a study where scientists reviewed the diets of close to 3,000 men and women, they found a strong correlation between belly fat and grain choice. The whole-grain lovers tended to have less belly fat than refined-grain buyers—and had smaller waists, too. But eating more whole grains had a fat-curbing effect only when it was combined with a low intake of refined grains. So eating that whole-grain cereal at breakfast doesn't mean you can slack off and have the white-bread sandwich at lunchtime.

The Magic Number

Just how many whole-grain servings do you need to stay slim? Researchers think at least three servings daily is a good goal. That can be achieved with half a cup of steel-cut oatmeal in the morning and a couple of slices of whole-grain bread for your sandwich at lunch. But not just any whole-grain bread. Find a loaf that's high in fiber. Researchers suspect the waist-friendly qualities of whole-grain products come, in part, from the appetite-steadying fiber found inside. Whole grains also have lots of magnesium, which is good for improving insulin sensitivity.

More On

What are the best lean protein choices if I'm trying to lose weight?

video

What are the best lean protein choices if I'm trying to lose weight?
The key to eating lean proteins is variety, and being aware of where you are sourcing it from so you can ensure the best quality. Nutritional coach Ne...
Choose a Mediterranean menu for healthy blood sugar levels

article

Choose a Mediterranean menu for healthy blood sugar levels
Research shows that following a Mediterranean-style eating pattern can lower your risk for type 2 diabetes.
Going low-carb? 8 snacks to try

slideshow

Going low-carb? 8 snacks to try
The right carbohydrates can be part of a healthy diet, but if you choose to forgo them, here are some recipes.
The power of one change

video

The power of one change
Losing weight can feel like an intimidating journey, but you can have more success if you pick one or two small things to work on first.
Quick weight loss tip

video

Quick weight loss tip
Learn how to effectively manage your weight and achieve your health goals.