Whole grains reduce weight gain
Thank you for contacting us. Sue Becker is writing a "Real Food" Program for Healthy Living and I'd like to quote a couple of lines to answer your question. In the first Chapter titled It's the Bread, Sue lists several facts. These quotes are among that list of facts: "Grain fibers are the best source of cleansing fibers. The recommended daily dose of fiber is 20-35 grams per day. To achieve this goal we need to eat: 6-11 servings of whole grains; 2-4 servings of fruit; and 3-5 servings of vegetables." "A twelve year study conducted among women to investigate the relationship between the intake of dietary fiber and whole grains with weight gain over time found that those who consumed more whole grains consistently weighed less than women who consumed less whole grains. Those with a high grain intake had a 49% lower risk of major weight gain."
Be sure your breads are baked until done; undercooked bread will cause bloating. Bread that is done has an internal temp. of at least 185 degrees, 190-200 is commonly preferred. Then, consider adding fresh ground flax seed to your dough for a boost of fiber and essential fatty acids as well as the benefit of softer bread that rises well. (Grind the flax seeds in a dry blender or coffee grinder, NEVER your mill.)
You may reduce the amount of oil slightly if you're counting calories, and be sure to use Extra Virgin Olive Oil. Drink plenty of water; when we get a high fiber diet we must also increase the amount of liquids. One half of your body weight in ounces per day is recommended.
Also, some folks find that when they first switch to fresh milled whole grains their body is so hungry for real food and the nutrients that were absent from their bread in the past that they overeat slightly in the first month or so. Then, the body "realizes" this highly nutritious food will continue to be available and things level off.
In short, get whole grains at every meal and don't forget to eat your veggies.