You've gone against the grain...

Runner's World (UK) - - Weight Loss -

With the re­cent carb back­lash, grains have gained a bad name they don’t de­serve. There’s a huge dif­fer­ence be­tween the re­fined grains in bis­cuits and cakes, and the whole grains in foods such as quinoa and wild rice. Whole grains in­clude the en­dosperm, germ and bran in the same pro­por­tions as when they were har­vested. Rich in nu­tri­ents, they’ve been shown to lower blood pres­sure and choles­terol, and re­duce risk of can­cer, heart dis­ease and type 2 di­a­betes. Plus, con­trary to re­cent carbo-pho­bia, ev­i­dence shows that whole grains can help you reach your weight-loss goals. A study

pub­lished in the Amer­i­can Jour­nal of

Clin­i­cal Nu­tri­tion found those who con­sumed a diet rich in whole grains had less belly fat and a smaller waist cir­cum­fer­ence. The high fi­bre con­tent of whole grains cre­ates a steady, slow re­lease of en­ergy to power your runs, keeps you feel­ing full, and pre­vents blood sugar spikes and crashes.

That high fi­bre con­tent does mean eat­ing whole grains im­me­di­ately be­fore a run can lead to GI dis­tress, so con­sume a cou­ple of hours pre-run, or as postrun food, when your body is primed to ab­sorb the nu­tri­ents, re­pair mus­cle and re­stock glyco­gen stores.

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