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

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2 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.

3 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

4 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

5 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

6 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

7 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

8 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

9 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

10 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

11 Farro was a fundamental and essential food for ancient Egyptians and modernday 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

12 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 lowcalorie 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

13 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

14 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