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