Nutritionists have been telling us to eat more whole grains and fewer refined grains for years, and now US experts are offering another good excuse to chuck out your white bread. Switching to whole grains, they say, could help you lose fat from your stomach.
Researchers from Tufts University claim people who eat three or more servings of whole grains every day, as well as less than a serving of refined grains, have up to 10% less belly fat than those who eat mainly refined grain foods.
Writing in The American Journal of Clinical Nutrition, the experts say it doesn't stop there either. As well as losing inches from your waist, eating whole grains and limiting your intake of refined grains could reduce your risk of developing cardiovascular disease and type 2 diabetes too.
That's because it results in the loss of a particular type of fat, called visceral fat, which is thought to be more harmful to your health than the type of fat that sits just below your skin (subcutaneous fat).
So what should you eat and what should you avoid if you want to flatten your stomach? To get more whole grains in your diet, eat wholemeal or wholewheat bread, wholegrain or brown rice, wholegrain pasta, oats and buckwheat (soba noodles, for instance, are made from buckwheat).
Reduce your intake of refined grains by avoiding white bread, white pasta, white rice and other foods made with white flour.
Have you switched to whole foods? Or do you find things like fluffy, white bread impossible to resist?
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