As few as three servings per day of whole grains could slash your risk of both diabetes and coronary heart disease by as much as 30 percent. Studies suggest that eating whole grains lowers blood pressure, serum triglyceride levels and even your risk of developing gum disease.
On labels look for “100% whole grain” and read the ingredients list to be sure that whole grains are at the top. In addition to whole wheat, try barley, brown rice, buckwheat, bulgur wheat, corn (including popcorn), millet, oats (including oatmeal), quinoa and wild rice.
Low-fat and nonfat yogurt and milk Lower your blood pressure and protect your bones with these carbs. The 2005 Dietary Guidelines for Americans recommends three servings of dairy each day to supply adequate calcium, protein, riboflavin (a B vitamin) and vitamin D. But don’t go with yogurt alone; although it’s a great source of calcium and protein, yogurt lacks vitamin D. Get your D from milk (or from D-fortified cereals and O.J., if milk gives you problems). And though cheese doesn’t usually contain carbohydrates or vitamin D, it also falls into the dairy group and can provide ample nutrition. Watch the fat content of your dairy. Too much saturated fat is bad for your heart.
Beans They’re good for your heart and for staving off cancer. Studies suggest they can lower cholesterol, stabilize blood sugar, prevent constipation, decrease the risk for coronary heart disease and the recurrence of advanced colon cancer. They’re packed with fiber, protein, folate, potassium, magnesium and a slew of other minerals. Eat three cups a week according to the Dietary Guidelines. Mix them with jarred salsa and corn, stir them into soups and stews, toss them in your salads and spread hummus on whole grain crackers.
Understanding the Glycemic Index
The glycemic index (GI) ranks carbohydrate foods by their effect on blood glucose levels. High GI foods like corn flakes and graham crackers elicit a greater increase in blood glucose—making more energy available to your muscles more quickly—than low GI foods such as apples, beans and yogurt. However, controversy surrounds the usefulness of the GI because the blood-sugar effect varies depending on the amount of food eaten, how it’s prepared, and each person’s individual response.
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