With all the carbohydrate hype lately, it may be hard to believe that whole grains help keep weight down. “There is accumulating evidence on the benefits of whole grains for insulin resistance and weight management,” says Kathie Swift, nutritionist at Canyon Ranch in the Berkshires, Massachusetts. A research team from the Harvard School of Public Health confirmed this notion in its eight-year study conducted on more than 27,000 men ages 40 to 75 (American Journal of Clinical Nutrition, 2004, vol. 80, no. 5). The research showed that for every 40 grams of whole grains eaten per day, middle-age weight gain was reduced by more than a pound. So to keep the pounds off, lose your fear of the right carbs by eating more brown rice, whole oats, bulgur, quinoa, and whole-wheat bread.