Certainly not us… That was until a couple of prestigious researchers at

Harvard University showed the data for more than 27,000 people on diets for

over 8 years. Yep, you read that right. Now get this... they discovered that

people who ate whole grains daily weighed 2.5 pounds less than those who ate

only refined grain foods. Sounds easy right?! Well that’s because it is ;)

However, just because the box of rice or loaf of bread you have says "whole

grain" doesn't mean it's actually healthy; a product only needs have 51% of

whole grain flour to use this label. So make sure the word "whole" is next to

every type of flour in the ingredients.

Those are the carbs you want that can actually help you lose weight. In case

you’re still confused or need a little variety, check out this list of carbs that

will help you slim down.

Plain brown rice is a classic choice. It has virtually no salt and a strong dose

of minerals and fiber. You will hear just about every food expert tell you that

to sub it in for white rice every time.

Serving size: 1 cup, cooked (195 g), 218 calories, 4 g fiber, 5 g protein, 2 g

fat, 46 g carbs, 107% manganese, 21% magnesium, 15% vitamin B6

Quinoa is a South American grain that has twice the amount of protein as

brown rice. Moreover, it’s protein is also a complete branch chain and comes

with essential amino acids, making it a tissue and muscle-building powerhouse.

All that protein and fiber—in conjunction with a handful of healthy fats and a

comparatively small dose of carbohydrates—help insure a low impact on your

blood sugar. Quinoa's have a soft and nutty taste and cooks just like rice. Boil

it for about 15 minutes and serve immediately.

Serving size: 1 cup, cooked (185 g), 222 calories, 5 g fiber, 8 g protein, 4 g

fat, 39 carbs, 58% manganese, 30% magnesium, 19% folate

Bet you didn’t know instant oatmeal was really just rolled oats cut up to cook

faster. Yep, oatmeal is actually just hulled grain rolled into flakes; which takes

about 5 minutes to cook. If you need more fiber in your system, oats are the

way to go hands down. Plus, you’ll reduce your risk of heart disease, high blood

pressure, type 2 diabetes, and deliver a nice dose of much needed protein.

Just make sure you watch out for those "flavored" packs of instant oatmeal.

Always go plain and sweeten it with fruit.

Serving size: 1 cup, cooked with water (234 g), 166 calories, 4 g fiber, 6 g

protein, 4 g fat, 32 g carbs, 68% manganese, 18% selenium

Steel-cut oats are groats that are cut up but not rolled. But while it's nutty

and delicious, they take a half hour to cook unless you soak it overnight. This

happens because the enzymes in your gastrointestinal tract take a longer time

to penetrate and digest the unrolled groats. Still, if you are willing to wait,

they are worth the extra time and effort. You will have a slow uptake of

glucose which means having a steady supply of energy over time. If you are

prone to diabetes, steel-cut oats for definitely be in your cabinet.

Serving size: 1 cup, uncooked (80 g), 300 calories, 8 g fiber, 10 g protein, 5 g

fat, 54 g carbs, 27% magnesium, 4% potassium

Muesli is a powerful protein and fiber-packed combination of nuts, rolled oats,

and dried fruit. You’ll find muesli to be a very hearty meal after you count all

vitamins and minerals it has.

Serving size: 1 cup (85 g), 289 calories, 6 g fiber, 8 g protein, 4 g fat, 66 g

carbs, 52% vitamin B6, 52% vitamin B12, 31% vitamin E

It's not just for soups. Swedish researchers found that you can cut blood

sugar responses by up to 44% at lunch and 14% at at dinner when you eat the

the fibrous grain cuts from barley for breakfast. Low sugar spikes mean more

stable energy (and hunger) levels throughout the day.

Serving size: 1 cup, cooked (157 g), 193 calories, 6 g fiber, 4 g protein, 1 g fat,

44 g carbs, 20% manganese, 19% selenium, 16% niacin

Did you know that Kamut was once considered the food of pharaohs? Fast

forward to today and you will see us mortals embrace it as an alternative to

brown rice. You’ll also see higher levels of heart-healthy fatty acids and 40%

more protein in Kamut when compared to most grains.

Serving size: 1 cup, cooked (172 g), 251 calories, 7 g fiber, 11 g protein, 2 g

fat, 52 g carbs, 24% niacin, 14% thiamin

The word teff in Amharic, the official language of Ethiopia, means "lost,"

which is exactly what will happen if you drop a teff seed on the floor. If you

manage not to drop it, teff is one of the best gluten-free grains, making it an

excellent wheat alternative for people with celiac disease.

Serving size: 1 cup, cooked (252 g), 255 calories, 10 g fiber, 10 g protein, 2 g

fat, 50 g carbs, 31% thiamin

Farro was a fundamental and essential food for ancient Egyptians and modern-

day Italians alike. It has everything you need and nearly twice the protein and

fiber of brown rice, along with iron and calcium. Farro can be added to just

about everything. Soups and stews for starters, roasted vegetables, or even

pilafs and risottos. The unique flavor and chewy texture is what makes it so

special.

Serving size: ½ cup, cooked (60 g), 100 calories, 4 g fiber, 4 g protein, 1 g fat,

26 g carbs

This potent nutritional power-punch packs a whopping 3 grams of fiber, 4

grams of protein, and a host of other minerals per ounce. Buckwheat is

definitely something you should resort to when you’re looking for a hearty low-

calorie meal.

Serving size: 1 oz, dry (28 g), 96 calories, 3 g fiber, 4 g protein, 1 g fat, 20 g

carbs, 18% manganese, 15% copper, 16% magnesium

Millet is an Asian grain that has roughly the same amount of protein content

as wheat and is gluten-free. You’ll also find a rich source of B vitamins, calcium,

and iron.

Serving size: 1 oz (28 g), 106 calories, 2 g fiber, 3 g protein, 1 g fat, 20 g

carbs, 23% manganese, 10% copper, 5% vitamin

Bulgur is the common Middle Eastern cuisine is a whole grain loaded with fiber

and minerals. Plus, its light and nutty flavor makes it a great substitute for

rice or couscous.

Serving size: 1 oz (28 g), 96 calories, 5 g fiber, 3 g protein, 21 g carbs, 43%

manganese, 11% magnesium