Whether it's a short-term craze or a nutritional sea change, the low-carb trend has led millions of Americans to swear off refined-flour pies, cakes, cookies, and their ilk. And that's good, because refined carbs are practically devoid of nutrients and are often loaded with unhealthy trans and saturated fats. But don't discard the "good" carbs- unrefined; whole grain breads and cereals- which new research confirms are essential for fighting off two major diseases.
A Tufts University study of 3,000 people found that those averaging three daily whole grain servings were 33% less likely to have metabolic syndrome- a strong diabetes and heart disease risk factor- than were those eating less than one serving a week. The American average? Less than one serving a day. Adding whole grains to your diet doesn't require drastic changes, and the benefits can be enormous. A few substitutions- whole wheat for white bread, brown rice for white- are all it takes.
Carb Calculator
The ideal number of daily whole grain servings for sedentary women at each of these FDA-suggested calorie levels:
| Daily Calories |
Whole Grain Servings* |
| Amounts for weight loss |
|
| 1,200 |
2
|
| 1,400 |
2 1/2
|
| |
|
| Amounts for maintenance |
|
| 1,600 |
3
|
| 1,800 |
3 1/2
|
| |
|
| *1 serving = 1/2 cup or 1 bread slice |
