Whole Grains

Swapping refined grains for whole grains is said to improve body composition. The article rejects whole-grain substitution as proof that carbohydrates are beneficial. White bread provides little fiber and minimal satiety. Whole grain rye porridge produced longer satiety than refined wheat bread at the same calorie level. Oatmeal is presented as better than white bread for pre-exercise fat burning, but only in a limited comparison. The article argues that being better than a worse food does not establish that a food is good. Whole grains increase satiety partly because fiber slows gastric emptying and increases gastrointestinal bulk. Whole grain fiber can support microbiome signals that reduce appetite.