Whole grains are the good carbs, and give you a workout whenever you eat them: scientific studies of whole grains show a 30% lower risk of heart disease, colorectal cancer and diabetes with 3 servings (about 3 slices of bread, or 1.5 cups of oatmeal or brown rice) daily. Free whole grain recipes are easy, simple to prepare, and fun.
Whole grain cereals are good choices: Kashi, Barbara’s, Trader Joe’s Os, even Cheerios. General Mills is making their cereals all whole grain, and Kellogg’s is looking into it.
But Trix, Lucky Charms, Froot Loops, Cap’n Crunch–all candy, all the time, no matter what meal. What a sugar rush! And protein deficit! No wonder 15+% of adolescents are obese and gaining, and students put on the freshman 15 (pounds). Some even need a weight loss program!
Here’s a table detailing the fiber content of some healthy whole grains:
WG Food Portion Size Fiber
whole wheat bread 1 slice (34g/1.2oz) 3 grams1;
whole wheat English muffin 1 muffin (61g/2.2oz) 4 grams2;
whole wheat sandwich roll 1 large (71g/3.5oz) 5 grams3;
whole wheat bagel 1 large (104g/3.7oz) 10 grams4;
whole wheat pita bread 1/2 large (43g/1.5oz) 4 grams5;
whole wheat/oat bran pita 1 small (37g/1.33oz) 16 grams6;
bulgur 3/4 cup cooked 6 grams7;
barley, hulled 3/4 cup cooked 8 grams7;
Source for fiber grams:
1 Pepperidge Farm Crunchy Grains Bread
2 Matthew�s Whole Wheat English Muffins
3 Calise & Sons 100% Whole Wheat Kaiser Rolls
4 Thomas� New York Style 100% Whole Wheat Bagels
5 Joseph�s Middle East Style Whole Wheat Bread
6 Joseph�s Oat Bran & Whole Wheat Flour Pita Bread
7 USDA National Nutrient Database SR 16-1