Making This Simple Food Swap Could Save You 700 Calories A Week

When it comes to switching to a healthier lifestyle, many of us find it easier to make simple tweaks to our diet, such as choosing brown bread instead of white, rather than overhauling what we eat all together.

If that's how you try to keep yourself fit and well, there's good news for you – as new research is proving that making the simple switch from white carbohydrates (such as white bread and rice) to whole grains could save you a very healthy 700 calories a week.

Researchers at Tufts University in America found that eating high-fibre foods such as wholemeal bread, brown rice and porridge help to boost our metabolisms while reducing the calories our bodies absorb.

The study in question involved feeding two groups of volunteers the same diet apart from a differing grain type, with one group eating whole grains such as wholemeal bread while the other dined on white rice and bread made from refined white flour.

Tests showed that those in the whole grain group developed a faster metabolism, burned more calories, and absorbed fewer calories overall, during the course of the study.

Commenting on the findings of the study, dietician Helen Bond said: 'Swapping refined grains for whole ones is definitely the way to go.

There seems to be a trend of people shunning carbs altogether, but in fact not all carbs are created equal. While white bread lacks fibre which prevents it from keeping us feeling full, whole grains have a higher fibre content so keep us satiated.

'Experts recommend we eat 30g of fibre each day, and I would say we eat about 18g on average at the moment; consuming whole grains will help to increase your fibre intake and meet recomendations.'

Already a convert of wholemeal bread? Helen recommends you could also try these four simple food swaps.

• Replace white fish like cod with an oil-rich variety such as salmon or fresh tuna – the latter contain long-chain essential fat which is beneficial for heart and brain health.
• Switch from full fat to semi-skimmed milk – you'll reduce your fat consumption but still get the same amount of calcium.
• If you want a sweet treat, go for dark chocolate instead of white or milk varieties – dark chocolate is rich in polyphenol antioxidants, making it more nutritious.
• Swap a cereal-based breakfast for an egg dish. Just one egg contains 7g of protein – meaning your breakfast will be filling and set you up for the day in the best way.
• We're all for being healthier when and where we can so we'll definitely make sure we're always reaching for the wholemeal bread from now on.