I have always been a fan of whole grains, and I have never jumped on the low-carb bandwagon. Here's good news to make you feel great about including whole grains in your diet.
A study just published from Penn State University has shown that eating whole grains keeps your waistline smaller and your cardiovascular system healthier. 50 subjects with metabolic syndrome were split into two groups: a low-calorie, whole grain diet or a low-calorie, refined grain diet. Subjects were free-living and worked with a dietitian to establish their meal plans to follow the study protocols. All subjects exercised according to a recommended plan. The diets included 4-7 servings of grains (depending on calorie level), 5 servings of fruits and vegetables, 3 servings of low-fat dairy, and 2 servings of lean protein. Sound a little familiar? The study lasted 12 weeks.
Here are the results: while both groups lost similar amount of body weight, the whole grains group significantly reduced abdominal fat, but the refined grains group did not. Only the whole grain diet had a positive effect on lowering blood levels of C-reactive protein (CRP), an indicator of inflammatory processes in the body. High levels of CRP are strongly linked to elevated risk of cardiovascular disease. CRP levels in the whole grains group dropped by 38%, with no significant change in the refined grains group. Previous research has shown that CRP levels can drop with weight loss. But in this study the reduction in CRP was not associated with weight loss; it was associated with the consumption of whole grains.
So you can be thin and healthy, and eat whole grains. What a way to feel great!
Yours in a Good Mood,
Dr. Susan Kleiner