Whole Grains

Whole grains are an integral part of a well-balanced diet. They are rich in key nutrients that our bodies need to perform at their best and deter from certain diseases and health risks. Many believe that carbohydrates make you gain weight, which is simply not true. Overeating is what makes you gain weight. The key to weight maintenance is calories in must equal calories out. If you eat less calories than what your body requires for basic metabolic energy needs, then you have the perfect recipe for weight loss. A misconception that seems to be popular is the belief that a ketogenic diet will make you lose weight. This way of thinking is wrong and dangerous. As an inadequate amount of carbohydrates are consumed during a ketogenic diet, the body uses fats to form ketone bodies as an alternate form of energy. Over production of ketone bodies causes a state of ketosis and most ketone bodies are acidic and disturb the body’s acid base balance. The slightest deviation from normal acid base balance (pH) can denature proteins enabling the body to catalyze certain reactions. Our bodies require a constant state of homeostasis and will go into other metabolic pathways to obtain basic energy needs required for our brains to function. Did you know that our bodies require a minimum of 130 g carbohydrates for adequate brain function? Our brains favor carbohydrates as it’s main source of energy and so do red blood cells and cells of the nervous system. When we don’t consume the required basic carbohydrates needs, our bodies utilize amino acids (proteins) from muscle (and we certainly don’t want that). Furthermore, weight loss noted during ketogenic diet reflects losses of stored glycogen, proteins and water that will return in levels higher than before the ketogenic diet began. Other side effects noted during a ketogenic diet are; fatigue, constipation, nausea, and bad breath among others. In addition, whole grain carbohydrates are rich in nutrients required by our bodies to maintain a healthy status. Whole grains are a rich source of fiber, B vitamins, minerals (magnesium, selenium and copper), vitamin E, phytochemicals and healthy fats. B vitamins play an essential role in carbohydrate and energy metabolism that helps us perform better especially during exercise. Whole grain and soluble fiber rich diets help lower blood pressure and improve cholesterol, therefore lowering our changes to develop heart disease and stroke. Dietary fibers also help us retain gastrointestinal health by blocking absorption of unwanted constituents and feed the good bacteria among other roles in gut health. Moreover, the phytochemicals and minerals found in whole grains may protect us against some cancers. So, the question is, why follow a ketogenic diet to lose weight when you can follow a well-balanced diet that includes whole grains, fruits and vegetables? Weight loss and/or maintenance can be attained without depriving your body from essential nutrients while making your body perform smarter and not harder.

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