Well would you look at that! Three different types of whole grains with slightly different macronutrient ratios… yet they all balance out to provide the same amount of caloric energy per 100g raw weight!
Interestingly when you consider the macronutrient ratios of these foods it may explain why they will affect satiation in different ways, with the general ranking of least to most satiating going from brown rice —> wholemeal pasta —> oats.
The reasoning for this may be because rice contains slightly less protein, fat, and fibre compared to wholemeal pasta and oats, thus leading to a faster rate of gastric emptying, digestion, and absorption. On the other hand, wholemeal pasta may increase satiation due to its high protein and fibre content. However, oats in this instance could be considered the most macronutrient “balanced” grain, providing more dietary fat alongside protein, carbohydrates and fibre in comparison to the other two grains, which in turn could slow gastric emptying and result in greater satiation for longer. Oats are also able to absorb a significant amount of water throughout the cooking process, especially if allowed to retrograde.
In saying this, regardless of the slight macronutrient differences between these three grains there’s no doubt that they’re all remarkably healthful and provide a unique diversity of micronutrients and fibre types. Therefore, like we always say, DIVERSITY IS KEY! So ensure to consume a variety of grains in your diet to achieve and sustain optimum health.
Plus remember… from an energy standpoint it’s an equal playing field because they all provide the same amount of calories gram for gram!
