Researchers at the University of Wollongong (Australia) reviewed the scientific literature on the role for cereal grains and legumes in weight management.
In this context, “cereal” refers to “a grass such as wheat, oats, or corn, the starchy grains of which are used as food” (American Heritage Dictionary).
Here’s their summary:
There is strong evidence that a diet high in whole grains is associated with lower body mass index, smaller waist circumference, and reduced risk of being overweight; that a diet high in whole grains and legumes can help reduce weight gain; and that significant weight loss is achievable with energy-controlled diets that are high in cereals and legumes. There is weak evidence that high intakes of refined grains may cause small increases in waist circumference in women. There is no evidence that low-carbohydrate diets that restrict cereal intakes offer long-term advantages for sustained weight loss. There is insufficient evidence to make clear conclusions about the protective effect of legumes on weight.
I haven’t read the entire article, but invite you to do so. I’m searching for clues as to which type of carbs to add after one finishes the Ketogenic Mediterranean Diet.
Steve Parker, M.D.
Reference: Williams, P.G., et al. Cereal grains, legumes, and weight management: a comprehensive review of the scientific evidence. Nutrition Reviews, 66(2008): 171-82.
The American Diabetes Association has published a list of Top 10 Diabetes Superfoods. They share a low glycemic index and provide key nutrients, according to the ADA. Click the link for details. Here they are in no particular order:
- dark green leafy vegetables
- citrus fruit
- sweet potatoes
- fish high in omega-3 fatty acids
- whole grains
- fat-free milk and yogurt
Regular readers here know I have no problem generally with regular or high-fat versions of dairy products. An exception would be for people trying to lose weight while still eating lots of carbohydrates; the low- and no-fat versions could have lower calorie counts, which might help with weight management.
But compare non-fat and whole milk versions of yogurt in the USDA nutrient database. One cup of non-fat fruit variety yogurt has 233 calories, compared to 149 calories in plain whole milk yogurt. The “non-fat” version reduced the fat from 8 to 2.6 g (not zero g) and replaced it with sugars (47 g versus 11 g).
Unfortunately, your typical supermarket yogurts are low-fat yet loaded with sugar or high fructose corn syrup that impede weight loss.
Nevertheless, this superfoods list may give us some guidance in design of a Diabetic Mediterranean Diet. Except for “fat-free,” everything else on the list is a component of the traditional healthy Mediterranean diet. “Fat-free” is a modern invention and not necessarily an improvement.
Steve Parker, M.D.