Don't Pass Up the Bread or Pasta

Contrary to fad diet book hype, carbohydrates are essential for a healthy
diet and for managing your waistline - and science proves it.

Several recent studies support the fact that grain foods, as part of a
well-balanced diet, assist with weight reduction. There is considerable
evidence high-carbohydrate diets actually have a positive effect on weight
regulation. Because excess fat is stored more efficiently as body fat than
excess carbohydrates, high-carbohydrate diets also are likely to reduce the
risk of obesity. Below is a summary of four recent studies demonstrating
the value of high-carbohydrate diets.

Study Shows Adults on High-Carb Diets Less Likely to Be Overweight

A recently released U.S. Department of Agriculture study, “A Comparison of
Low-Carbohydrate vs. High-Carbohydrate Diets: Energy Restriction, Nutrient
Quality, and Correlation to Body Mass Index” showed participants on
high-carbohydrate diets consumed 300 fewer calories per day than those on
very low carbohydrate diets. The study, based on food intake data from
10,014 adults across the United States, also showed adults who ate
high-carbohydrate diets were more likely to be in the normal weight range,
with the lowest average body-mass index. Additionally, high-carbohydrate
diets were indicated to be more nutritious than low carb diets, providing
greater intake of vitamins A, C, carotene and folate and the minerals
calcium, magnesium and iron.

Low-fat, High-Carb Diet Identified As Key Strategy for Weight Loss Success

Researchers at the University of Colorado, the University of Pittsburgh,
and Brown University routinely collected data on a group of people
comprising the National Weight Control Registry (NWCR). To be eligible for
inclusion in the registry, an individual has to have lost a minimum of 30
pounds (13.6 kg) and maintained the weight loss a minimum of one year. On
average, the 3,000+ registrants have lost 71 pounds (32.4 kg) and kept the
weight off for more than six years. According to researchers, strategies
previously identified that contribute to their success are eating a
low-fat, high-carbohydrate diet, monitoring food intake and body weight,
and maintaining high levels of physical activity.

AHA Scientific Advisory Stresses Balanced Diet, Including Carbs

The American Heart Association's (AHA) Nutrition Committee released a
scientific advisory warning against the use of high-protein diets for
weight loss. The AHA said there is no scientific evidence that the diets,
including the Atkins, Zone, Stillman, Protein Power, or Sugar Busters, lead
to long-term weight loss. According to the AHA, these popular diets may
cause short-term weight reduction due to fluid loss from eliminating
carbohydrates, but the increased consumption of animal protein, which is
high in saturated fat, and the decrease in consumption of vegetables and
fiber, which contain essential nutrients and help reduce cholesterol, can
contribute to coronary heart disease, diabetes, and stroke. For sustained
weight loss and long-term cardiovascular health, the AHA recommends a daily
dietary balance of about 15 percent of calories from protein, 30 percent
from fat, and 55 percent from carbohydrates - combined with regular
exercise, such as 30 minutes of brisk walking every day.

And don't forget that grains, both whole and enriched, possess healthful
qualities beyond their ability to help with weight management. Enriched
grains are a great source of iron (which can prevent iron deficiency
anemia) and B vitamins (thiamin, niacin, riboflavin, and folic acid), which
can help prevent certain birth defects and may help reduce the risk of
coronary heart disease.

“Grains are an important source of complex carbohydrates, the best choice
for fueling growing muscles and brains and promoting good health,” said
Judi Williams, Assistant Director of the Oklahoma Wheat Commission and
Executive Board Officer of the Wheat Foods Council. “Whole grain foods
provide a good source of fiber and antioxidants, such as vitamin E, which
may help reduce the risk of heart disease and some cancers, and can help
lower blood cholesterol.”