A
well-balanced meal contains a protein, vegetables and grains. People often over
indulge in pasta and white rice, but don’t eat enough whole grains. Whole
grains have been shown to reduce the risk of chronic diseases including heart disease
and diabetes. Due to their fiber content, they can ease constipation, and aid
in weight loss and assist with weight control.
When choosing
whole grains, always read labels. Remember that just because something is dark
in color does not make it a whole grain. Always read the nutrition facts label
to make sure the whole grain is the first ingredient. With so many whole grain
varieties, you don’t always have to choose brown rice or whole wheat pasta. Consider giving quinoa, farro, or wheat berries a try.
Quinoa is a
complete protein, which means it contains all of the essential amino acids. Try
adding quinoa to salads or soups, or enjoy it for breakfast with fruit,
cinnamon and nuts.
Farro is a
good source of protein, fiber and magnesium and works well in place of rice or
pasta in recipes. Similar to quinoa, farro also works well as a hot breakfast
cereal.
Wheat berries
are high in iron, phosphorous, fiber and protein. Try them as a side dish or
add them to salads. You can even use them as a yogurt topping in place of
granola.
What is your
favorite whole grain recipe?
Guest blog post by
Linzy Unger, MS, RD, CDN
