Patricia P. writes: "Read today in the Stockton Record
about the need for whole grains in diets. What books give
suggestions and amounts to eat? I’ve been sticking to a Keto
Diet but realize the short falls of always eating that diet. I
wonder how to not gain back weight supplementing with whole
grains and beans at meals. I would appreciate more
information. Thank you."
reliable resource on whole grains is the Whole Grains Council
www.wholegrainscouncil.org — a nonprofit consumer advocacy
group responsible for the Whole Grain stamp that helps us
identify products that contain these healthful ingredients.
Check out the Whole Grains 101 section on their website where
you can search health studies pertaining to a variety of whole
grain topics. For example, recent research has found that
people who eat whole grains tend to have less abdominal fat
(the accumulation around the midsection associated with heart
disease, diabetes and looking bad in a bikini) than those who
don’t eat these foods.
current recommendation for whole grains is about 3 servings
(or 3 ounces) a day, or at least half the grains we eat daily.
And those servings aren’t huge. For instance, Just 1/2 cup
of cooked oatmeal is 1 serving. (Eat it with nuts and a dollop
of Greek yogurt to bring your protein up to par.) A slice of
whole grain bread is another serving. Add a half cup of cooked
brown rice, which counts as a serving of whole grain, and you’ve
got your 3 for the day.
your girlish figure, add whole grains to your diet in place of
— not in addition to — some of the other foods you
currently eat. If you’re eating high amounts of protein and
fat diet like the keto diet, for example, trade some of these
foods for a serving of whole grain at each meal. Studies show
that people who consume whole grains tend to have lower body
weights and smaller waist measurements than those who do not.
most keto enthusiasts frown on beans in the diet but they are
in fact a powerhouse of plant protein plus a host of other
nutrients such as calcium and soluble fiber that may be
lacking in a full bore restricted carbohydrate diet. (At least
half of the carbs in most cooked dried beans, by the way, is
beneficial dietary fiber.) On a weight loss diet, just 1 cup
of cooked beans a week meets current nutrition
recommendations. Beans in fact are so nutritious that the
latest Dietary Guidelines for Americans considers them good
choices in two nutrient groups: Vegetables and Protein.
this helps. Thanks for writing.