Grains for You and Your Dog: Can They Help You Lose Weight and Run Better?

The Happy and Healthy Six-Legged Times Wednesday, September 30

Grains have taken a beating in the carb conversation. If you’re trying to lose weight or train for a race, you may have heard that you should give them up altogether. But a bowl of oats, a slice of whole-wheat bread, and a doughnut DO NOT bring the same things to the table.

And then there’s the other question in a house like mine: What about the dog’s bowl?

Let’s start with ours.

What makes a grain whole?

A whole grain contains three parts:

1. the bran

2. germ

3. and endosperm.

Refining removes the bran and germ, taking away much of the fiber and some nutrients. That’s the difference between brown rice and white rice. White rice still has its endosperm; it hasn’t been emptied of everything useful.

Oats, barley, brown rice, whole wheat, and rye are familiar whole grains. You can also try grains and grain-like seeds such as quinoa, buckwheat, and amaranth. Corn counts, too—plain corn or popcorn is a different choice from a heavily sweetened snack made with refined corn ingredients.

Whole grains can help a meal keep you satisfied because they bring fiber. That can make it easier to manage hunger while working toward a healthy weight. But no grain causes weight loss on its own. The amount you eat, what you eat with it, and your overall routine still count.

You don’t have to break up with white rice

I love white rice. To me, it tastes a little sweeter, and I like its soft texture. Brown rice is nuttier and chewier. If you feel the same way, I’m not going to tell you to throw your white rice away.

When I worked at the Guide Dog Foundation, we changed a dog’s food gradually. We mixed a little of the new food with the familiar food and adjusted the amounts over time. I think about that whenever someone feels pressured to change everything on their plate overnight.

If you choose to add more whole grains, try this:

Cook brown and white rice separately, since they usually need different cooking times.

Mix one-quarter brown rice with three-quarters white rice.

If you enjoy it, try a half-and-half mix another time.

Stay with the mix you like—or keep your white rice and get whole grains elsewhere.

Oatmeal at breakfast, barley in soup, or quinoa with vegetables and tofu all count as ways to explore. You get to decide what tastes good enough to make again.

How do grains fit into running?

Carbohydrates help fuel your runs, and you don’t need to eliminate grains to pursue a weight goal. The trick is to match your food to your training and pay attention to how your stomach responds.

Before a run: A big, high-fiber meal right before heading out may leave some runners hunting for a bathroom. If that sounds familiar, save the hearty whole-grain bowl for later and choose a familiar, easier-to-digest pre-run food. White rice or toast can have a useful place here. Test your timing and portions on training days, especially before race day.

After a run: Carbohydrate helps replace the fuel you used, while protein supports recovery. Try oats with soy milk and fruit, a rice bowl with tofu and vegetables, or whole-wheat toast with a tofu scramble. After an easy, short run, your next regular meal may do the job; a harder or longer session may call for more attention to refueling.

For weight loss: Build a meal you enjoy and that satisfies you. A grain can share the plate with vegetables and a protein source such as lentils, black beans, or tofu. Measure a portion occasionally if you’re curious about how much you serve, but don’t mistake a larger bowl of rice for a personal failure. Eating enough to train and recover matters, too.

How can you spot a whole grain?

A brown color doesn’t prove that bread is whole grain, and “multigrain” simply means it contains more than one kind of grain. Check the ingredient list for words such as whole-wheat flour or whole oats. Quinoa and brown rice are other easy choices when you want to see exactly what’s in your bowl.

If you need to avoid gluten because of celiac disease, you still have choices, including rice, quinoa, buckwheat, corn, millet, and amaranth. Oats need extra care: choose oats labeled gluten-free and discuss them with your clinician or dietitian, since cross-contact can occur and some people with celiac disease do not tolerate oats.

Now, what about our dogs?

Dogs can eat properly prepared grains. If you want to share a little from your kitchen, plain, fully cooked rice or oatmeal may work as a small topper or treat. Start with a small amount, introduce one new food at a time, and watch how your dog responds. Skip butter, salt, sweeteners, and sauces—and check the whole dish before sharing it. Raw yeast dough and foods containing raisins, grapes, xylitol, onion, or garlic do not belong in the dog’s bowl.

A spoonful of grain is different from changing a dog’s main diet. That everyday diet should be complete and balanced for the individual dog. Treats and toppers together should generally stay within 10% of a dog’s daily calories. If your dog has a medical condition, a prescribed diet, or digestive trouble, ask your veterinarian before making changes. Checking with your veterinarian before changing your dog's diet, especially if your dog develops loose stools or vomiting or other symptoms."

And what about a bag marked “grain-free”? The label alone doesn’t tell you whether that food is healthier. The FDA has investigated reports of dilated cardiomyopathy, a heart condition, in dogs eating certain diets, many labeled grain-free and containing substantial amounts of peas, lentils, other pulses, or potatoes. That does not establish that every grain-free food causes heart disease or that adding grain prevents it. It does give us a good reason to discuss a dog’s regular food with a veterinarian instead of choosing it by a front-of-bag claim.

One step, one paw, one bowl at a time

Maybe this week you try oats for breakfast. Maybe you mix a little brown rice into the white rice you already love. Maybe you simply look at the ingredient list on your bread. If you share a grain with your dog, make it plain, cooked, and small.

You don’t have to make every change today. Choose one that feels right for you, see how it works for you and your dog, and build from there. That’s how a healthier routine becomes one you want to keep.

What grain is a favorite in your kitchen—and does your dog ever get a little taste?

Until tomorrow have a happy, and healthy, tail wagging day,

Pam and Freedom

Doggone Healthy Choices