Want to increase your fiber intake? Go beyond brown rice for these carbs that pack more fiber per serving.
Reviews by nutritionist Emily Lachtrupp, MS, RDReviews by nutritionist Emily Lachtrupp, MS, RD
Want to up your fiber intake but tired of brown rice? There are many other carbohydrates that you can eat and get the same health benefits. End mealtime monotony with these seven dietitian-approved carbs that pack more fiber than brown rice.
Related: 15 High-Fiber Meals You Can Make in 25 Minutes or Less
Health benefits of fiber
A high-fiber diet has many health benefits. “A diet high in fiber from fruits, vegetables, whole grains, beans, nuts, and seeds is associated with a lower risk of diabetes, heart disease, immune disorders, and certain types of cancer,” says Sheri Gaw, RDN, CDCES. registered dietitian and spokesperson for Dietitian Insights.
The nutrient does some pretty remarkable things inside the body. “Fiber acts as a broom that sweeps through the system, helping to keep us regular and eliminate waste. It can even help remove cholesterol from absorption to improve heart health,” says Phoenix-based dietitian Rhyan Geiger, RDN. Fiber also takes longer to digest, so it increases satiety and supports stable blood sugar levels, which can support a healthy weight.
7 carbs that have more fiber than brown rice
A 1/2-cup serving of brown rice contains about 2 grams of fiber. Here are some foods that have more fiber per 1/2 cup serving.
1. Sweet potato
Sweet potatoes are a nutritious, starchy vegetable that contains 4 g of fiber in each 1/2-cup serving of mashed potatoes. “They are rich in fiber, antioxidants, and other protective benefits that help prevent oxidation, inflammation, cancer, and nerve damage,” says Gaw. Sweet potatoes also contain bioactive compounds such as carotenoids, an antioxidant that plays a role in reducing the risk of chronic and degenerative diseases.
“Substituting equal amounts of brown rice for sweet potatoes in soups, stews, salads, and side dishes can double your fiber intake,” says Gaw. Check out our top 20 sweet potato recipes of all time to get inspired to enjoy it.
2. Barley
Barley is a whole grain with a nutty flavor and has more fiber than brown rice. One 1/2 cup serving of cooked barley contains 3 grams of fiber. “Barley contains a viscous type of soluble fiber known as beta-glucan, which helps bind LDL cholesterol and prevent absorption during digestion,” explains Gaw. In addition to lowering cholesterol, one review suggests that barley fiber also helps lower blood sugar levels after a meal. In addition, the phytonutrients in barley may also support a healthy gut microbiome.
3. Quinoa
Quinoa is a whole grain with more fiber and protein than brown rice. “Although quinoa is technically a seed, nutritionally it is considered a gluten-free whole grain and a complete source of protein,” says Gaw. One 1/2-cup serving of cooked quinoa contains about 2.6 grams of fiber.
Along with fiber, quinoa contains many bioactive compounds with antioxidant and anticancer properties. Gaw recommends using it to replace brown rice in stir-fries, soups, stews, casseroles or salads.
Related: What Happens to Your Body When You Eat Quinoa Every Day
4. Buckwheat
“Buckwheat, a surprisingly gluten-free grain that’s technically a seed, has more fiber than brown rice and takes about the same amount of time to prepare,” says Geiger. A 1/2-cup serving of cooked buckwheat contains about 2.3 grams of fiber. Buckwheat flour also has four times more fiber than all-purpose white flour.
Buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, antidiabetic, and antihypertensive effects.
Use buckwheat instead of brown rice for lunch or dinner, or try these gluten-free buckwheat pancakes, which have an earthy, nutty flavor and 9g of fiber per serving.
5. Green peas
Green peas are a starchy vegetable rich in both soluble and insoluble fiber, providing 4.5 g per 1/2 cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to stool and speeding up transit time, making it easier to pass stools. Peas are also rich in soluble fiber, which forms a gel-like material that lowers cholesterol, blood sugar, and inflammation. We love this recipe for Quinoa Peas and Lemon, which combines two high-fiber foods.
Related: The best vegetable to help you poop, according to nutritionists
6. Whole grain pasta
Replacing refined pasta with whole grain pasta can help you increase your fiber intake. 1/2 cup of cooked whole wheat pasta contains just over 2 g of fiber. In addition, whole grains also contain more vitamins and minerals than refined grains. Enjoy this pasta warm or cold in pasta salad recipes. Think you’re not a big fan of whole wheat pasta? Give it another chance with one of these 30-minute whole wheat pasta recipes that actually taste good.
7. Black beans
Legumes are also a good source of fiber, providing more per serving than brown rice. 1/2 cup of canned black beans has about 9 g of fiber. A balanced diet that includes legumes is associated with a lower risk of hypertension, type 2 diabetes and other inflammatory conditions. Check out our healthy black bean recipes for ideas on how to incorporate them into your meals.
Bottom line
There are many ways to increase your fiber intake outside of brown rice. A high-fiber diet that includes foods such as sweet potatoes, barley, quinoa, buckwheat, green peas, whole grain pasta, and black beans offers many health benefits. Eating more fiber doesn’t have to be boring!
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