8 Grains to Eat to Lose Weight and 3 to Avoid



5 High-Fiber Alternatives to Brown Rice

Sign Up for Our Diet and Nutrition Newsletter

Thanks for signing up!

Thinkstock

Many Americans aren’t eating enough dietary fiber, with most getting only half of the daily recommended value of 25 to 30 grams (g) from what they eat. By not hitting the daily requirement, you’re missing out on important health benefits: Not only does fiber aid in satiety and prevent overeating, but since the nutrient isn’t broken down into sugar like other carbohydrates, it can help regulate blood-sugar levels, improve digestion, and aid in weight loss.

At 8 g of fiber per cup (before cooking), brown rice is a better option than refined white rice (which has between 2 and 5 g per cup). But if you’re really looking to increase fiber consumption, making the switch to higher-fiber whole grains will help you pack even more into your meals. Get started with these five healthy swaps that are also flavorful recipe ideas.

Cilantro-Lime-Shrimp-Quinoa-Bowls-400.jpg

Quinoa

This complete protein is a nutty substitute for brown rice that offers up 12 g of fiber per cup. Try it in Spoonful of Flavor’s Cilantro Lime Shrimp Quinoa Bowl, a perfect summer lunch with vitamin-rich mangoes, low-calorie shrimp, and a creamy Greek yogurt and avocado cream dressing that's low in saturated fat.

late-summer-abundance-bowl-400.jpg

Sorghum

Another nutty grain, sorghum’s dry quality works best in cold salads like this Late Summer Abundance Bowl from My New Roots. The naturally gluten-free grain also provides 12 g of fiber per cup and like zucchini.

Creamy-Savory-Oats-with-Spinach-Egg-and-Tomato-400.jpg

Oats

While the pantry staple is typically served at breakfast with sweet fruit and nuts, oatmeal is a versatile ingredient that also makes a great savory dish. With 16 g of fiber per cup, steel-cut oats are a filling and energizing way to start your day. Mix up the morning meal with this Savory Spinach Steel Cut Oatmeal from Uproot Kitchen, which reinvents the dish with eggs, tomatoes, and fresh spinach.

Coconut-Bulgur-Butternut-Squash-Bowl-400.jpg

Bulgur

You might be familiar with bulgur wheat as the base of tabbouleh, but it’s also a great grain for heartier dishes like Healthy Nibbles and Bits’ Coconut Bulgur and Butternut Squash Bowl. Bulgur, like steel-cut oats, is minimally processed and is a great source of fiber at 24 g per cup. Adding butternut squash boosts fiber even more and adds a dose of potassium, magnesium, and vitamins A and C.

Barley-Risotto-Asparagus-Basil-Lemon-400.jpg

Barley

At 32 g of fiber per cup, barley is a fiber powerhouse and is especially delicious as a risotto, or cooked in low-sodium chicken or vegetable broth. Bowl of Delicious’s Barley Risotto with Asparagus, Basil, and Lemon cuts cooking time in half by soaking barley in water overnight, making this recipe perfect for a quick meal on busy weeknights. You can serve the dish as-is for a vegetarian side, or top it with a lean protein like grilled chicken, fish, or eggs for a more substantial main course.

Last Updated:1/20/2015
Important:The views and opinions expressed in this article are those of the author and not Everyday Health.
Any opinions, advice, statements, services, advertisements, offers or other information or content expressed or made available through the Sites by third parties, including information providers, are those of the respective authors or distributors and not Everyday Health. Neither Everyday Health, its Licensors nor any third-party content providers guarantee the accuracy, completeness or usefulness of any content. Furthermore, neither Everyday Health nor its Licensors endorse or are responsible for the accuracy and reliability of any opinion, advice or statement made on any of the Sites or Services by anyone other than an authorized Everyday Health or Licensor representative while acting in his/her official capacity. You may be exposed through the Sites or Services to content that violates our policies, is sexually explicit or is otherwise offensive. You access the Sites and Services at your own risk. We take no responsibility for your exposure to third party content on the Sites or the Services. Everyday Health and its Licensors do not assume, and expressly disclaim, any obligation to obtain and include any information other than that provided to it by its third party sources. It should be understood that we do not advocate the use of any product or procedure described in the Sites or through the Services, nor are we responsible for misuse of a product or procedure due to typographical error.





Video: The Truth About Rice: Brown vs White (Science)

5 High-Fiber Alternatives to Brown Rice
5 High-Fiber Alternatives to Brown Rice images

2019 year
2019 year - 5 High-Fiber Alternatives to Brown Rice pictures

5 High-Fiber Alternatives to Brown Rice recommendations
5 High-Fiber Alternatives to Brown Rice recommend photo

5 High-Fiber Alternatives to Brown Rice pics
5 High-Fiber Alternatives to Brown Rice foto

5 High-Fiber Alternatives to Brown Rice 5 High-Fiber Alternatives to Brown Rice new picture
5 High-Fiber Alternatives to Brown Rice new picture

pictures 5 High-Fiber Alternatives to Brown Rice
foto 5 High-Fiber Alternatives to Brown Rice

Watch 5 High-Fiber Alternatives to Brown Rice video
Watch 5 High-Fiber Alternatives to Brown Rice video

Discussion on this topic: 5 High-Fiber Alternatives to Brown Rice, 5-high-fiber-alternatives-to-brown-rice/
Discussion on this topic: 5 High-Fiber Alternatives to Brown Rice, 5-high-fiber-alternatives-to-brown-rice/ , 5-high-fiber-alternatives-to-brown-rice/

Related News


9 Ways to Decorate Like Your Favorite Holiday Movies
How to Decide Whether or Not to Get Your Ears Pierced
All the Unmissable Red Carpet Style From the 2019 BAFTAAwards
Fashionable Hairstyles for Women Over 50
Goldman hires Bachelorette star JoJo Fletcher to boost Marcus
Is It Safe To Put A Dildo In Your Butt
Rainbow warrior
How to Improve Sexual Health Through Diet
Prince Harry Just Paused His Honeymoon To Make A Major Announcement
The Best Affordable Concealers That Totally Rival More Expensive Ones
How to Get Your Blog to Appear at the Top of Searches
Official Rules for PSS Video Contest
6 Gifs To Express Our Joy That Naomi Campbell Is Getting Her Own Show
Easy Thai Beef Salad Recipe
How to Throw a Curveball



Date: 14.12.2018, 00:38 / Views: 93192