The Carb Lover's Diet

Here's how to choose the right breads, pasta, cereals and snacks to help you shed unwanted pounds.

By Densie Webb, R.D., Ph.D.

Nutrition experts have some very good news for you: You can enjoy carbs and lose weight! "Some carbohydrates may actually help protect against obesity," says Pauline Koh-Banerjee, Sc.D., adjunct professor in the department of preventive medicine at the University of Tennessee. These protective carbs are found in whole-grain baked goods, pastas, cereals and rice. But the key words here are whole grain. Read on to see how you can tap into the nutritional and weight-loss power of these beneficial carbs, and check out our three delicious, easy-to-make whole-grain recipes.

The whole-grain diet
Eat more whole grains and you'll weigh less -- that's what the latest research suggests. A Harvard study that followed 74,000 female nurses for 12 years found that women who ate the most whole grains weighed less than those who ate the least. And a Louisiana State University study of 149 women found that a low fiber intake was linked to higher body fat.

How do whole grains work their magic? It's simple: Whole grains are much higher in fiber than their highly processed counterparts, and fiber is the secret weapon in the weight-loss war. For example, a 1/2-cup serving of brown rice has nearly 2 grams of fiber, while the same serving of white rice barely contains any. "Whole grains and fiber affect feelings of fullness and satisfaction," explains Barbara J. Rolls, Ph.D., professor of nutritional sciences at Pennsylvania State University and author of The Volumetrics Eating Plan: Techniques and Recipes for Feeling Full on Fewer Calories (HarperCollins, 2005). "We don't know exactly why, but [fiber and whole grains] could affect the hormones that send the signal to your brain that you've had enough to eat."

Go with the good carbs
Now that you're sold on their power to help you shed those unwanted pounds, here's how to make whole grains work for you every day: Simply trade three or more of your U.S. Department of Agriculture-recommended six daily servings of grains for whole grains. It's easy to do when you include whole grains at every meal. For example, have a packet of instant oatmeal for breakfast (1 grain serving), a sliced turkey on whole-wheat bread sandwich for lunch (2 grain servings), two rye crisp breads with lowfat cheese as a snack (1 grain serving) and 1 cup of whole-wheat spaghetti for dinner (2 grain servings).

But as powerful as whole grains are in preventing weight gain, they're only part of a successful weight-control program. "Adding whole grains has to be part of an overall healthy diet and lifestyle," says Len Marquart, Ph.D., assistant professor of nutrition at the University of Minnesota. So be sure you're also eating 21/2 cups of vegetables, 2 cups of fruit and 51/2 ounces of lean protein each day as recommended by the USDA.