Bust belly fat with whole grains

Want to reduce belly fat - that stubborn layer of blubber that sneakily amasses over the years, especially after the menopause? Then include more whole grain foods in your diet, say scientists.

A study - published in the American Journal of Clinical Nutrition - suggests that adding whole grains to a lower calorie diet can help you lose a higher percentage of fat from the abdominal region, as well as reduce your risk of heart disease.

In the study from Pennsylvania State University, obese adults at risk of heart disease who cut calories and increased their whole-grain intake shed more belly fat and lowered their blood levels of C-reactive protein or CRP.

CRP is recognized as a marker of chronic low level of inflammation in the blood vessels, and CRP and belly fat are associated with a higher risk of heart attack and stroke.

In contrast, those who ate mainly refined grains like white bread during the study were able to lose weight as well when they cut calories, but they lost less fat around their waist and did not lower CRP.

Whole grains contain all the nutrient-rich elements of the entire grain seed including both the inside part of the grain and the outer covering. But when grains are refined, the outer covering is removed along with most of the nutritional value.

The antioxidant nutrients that are present in whole grains - but depleted in refined foods - may explain the beneficial results, according to the researchers.

So, here are some tips to help you add whole grains to your diet:

• Check the label and make sure the first ingredient is a grain with 'whole' before the name. For example, whole wheat pasta, whole oats, 100% whole wheat bread, whole wheat rice.
• Eat a whole grain breakfast cereal or add a handful of oats to yoghurt.
• Make a sandwich using wholemeal pitta bread or rye bread made from whole rye flour.
• Add oats to ground beef when making burgers or meatloaf.
• Snack on plain popcorn, whole grain rice cakes or rye crispbreads.

Watch the New You video Carbohydrates - why hearty meals are good.

Read: Fight the flab with a big breakfast.