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.
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.
Diabetic Mediterranean Diet 
