If there’s one hot-button word in all of dieting, we can all pretty much agree on what it is: carbs. All carbs, some carbs, no carbs, right carbs, wrong carbs—it can get confusing, to say the least.
Whole-grain foods (made with 100 percent
whole grains) are high in fiber, which will help slow
your digestion, keep you full, and regulate your blood
sugar levels. These good carbs help give and restore energy to your body; and along with lean protein and healthy fats, they serve as a major nutritional component to a good diet.
1/For cereal, choose unsweetened oatmeal. And you can also enjoy unsweetened 100-percent puffed whole grains like wheat, rice, oats, barley, or corn. There are plenty of ways to add your own elements so that they have a little more zip if you want it. You can add cinnamon or even nuts, not just for crunch but also to add protein and satiating healthy fats
2/For breads and pastas, pick ones that are labeled “100-percent whole grain.” That way, you know aren’t getting refined flour, which has little nutritional value.3/Choose brown rice over white. (And definitely over fried!) Quinoa or millet are also good choices to accompany meals—just be sure to keep the serving size in check.4/Popcorn (unbuttered) counts as a whole grain. One small study found that participants reported more satisfaction and less hunger when they ate popcorn compared to eating chips. And a study f found that popcorn (prepared healthfully) can have twice as many of the antioxidants called polyphenols as apples and grapes. Choose air-popped kernels with low-cal additions, like spices.