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Seeking to increase your fiber consumption? Transcend brown rice with these carbs that pack extra fiber per serving.
Reviewed by Dietitian Emily Lachtrupp, M.S., RDReviewed by Dietitian Emily Lachtrupp, M.S., RD
Seeking to improve your fiber consumption however uninterested in brown rice? There are many different carbs you may eat and nonetheless get the identical well being advantages. Finish the meal monotony with these 7 dietitian-approved carbs which have extra fiber than brown rice.
Associated: 15 High-Fiber Meals You Can Make in 25 Minutes or Less
Well being Advantages of Fiber
A high-fiber weight loss plan has many health benefits. “A weight loss plan that features loads of fiber from fruits, greens, complete grains, beans, nuts and seeds is related to a decrease danger of diabetes, coronary heart illness, immune problems and a few varieties of most cancers,” says Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights.
The nutrient does some fairly exceptional issues contained in the physique. “Fiber acts as a brush sweeping by the system to assist hold us common and take away waste merchandise. It could possibly even assist take away ldl cholesterol from being absorbed to enhance coronary heart well being,” says Rhyan Geiger, RDN, a Phoenix-based dietitian. Fiber additionally takes longer to digest, so it will increase emotions of fullness and helps steady blood sugar ranges, which can help a healthy weight.
7 Carbs with Extra Fiber Than Brown Rice
A 1/2-cup serving of brown rice has about 2 grams of fiber. Listed below are some meals which have extra fiber per 1/2-cup serving.
1. Candy Potato
Candy potatoes are a nutritious, starchy vegetable with 4 g of fiber in each 1/2-cup serving of mashed tater. “They’re wealthy in fiber, antioxidants and different protecting advantages that assist to forestall oxidation, irritation, most cancers and nerve harm,” says Gaw. Candy potatoes additionally include bioactive compounds like carotenoids, an antioxidant that performs a job in decreasing the chance of power and degenerative illnesses.
“Swapping out equal quantities of brown rice for candy potatoes in soups, stews, salads and aspect dishes can double your fiber consumption,” says Gaw. Try our 20 Most Popular Sweet Potato Recipes of All Time for inspiration on the way to take pleasure in them.
2. Barley
Barley is a complete grain with a nutty taste—and it has extra fiber than brown rice. One 1/2-cup serving of cooked barley has 3 g of fiber. “Barley incorporates a viscous sort of soluble fiber often known as beta-glucan, which helps lure LDL ldl cholesterol and forestall reabsorption throughout digestion,” Gaw explains. Along with decreasing ldl cholesterol, one evaluate means that the fibers in barley additionally assist decrease the blood sugar response following a meal. Plus, phytonutrients in barley may assist help a wholesome intestine microbiome.
3. Quinoa
Quinoa is a complete grain with extra fiber and protein than brown rice. “Although quinoa is technically a seed, nutritionally it’s thought-about a gluten-free complete grain and an entire supply of protein,” says Gaw. One 1/2-cup serving of cooked quinoa has about 2.6 g of fiber.
Together with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties. Gaw suggests utilizing it to switch brown rice in stir-fry dishes, soups, stews, casseroles or salads.
Associated: 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 extra fiber than brown rice and takes about the identical time to arrange,” says Geiger. A 1/2-cup serving of cooked buckwheat has about 2.3 g of fiber. Buckwheat flour additionally has 4 occasions the quantity of fiber in comparison with all-purpose white flour.,
Buckwheat incorporates the phytochemicals rutin and quercetin, antioxidants identified to cut back irritation. Different well being advantages related to buckwheat embody potential neuroprotective, anti-diabetes and anti-hypertensive results.
Use buckwheat rather than brown rice with lunch or dinner, or attempt these gluten-free Buckwheat Pancakes which have an earthy, nutty taste and 9 g of fiber per serving.
5. Inexperienced Peas
Inexperienced peas are a starchy vegetable wealthy in each soluble and insoluble fiber, providing 4.5 g per 1/2-cup cooked serving. Insoluble fiber promotes wholesome digestion by including bulk to the stool and dashing up transit time, making stools simpler to move. Peas are additionally wealthy in soluble fiber, which varieties a gel-like materials that lowers ldl cholesterol, blood sugar and irritation. We love this Quinoa with Peas & Lemon recipe that mixes two high-fiber meals.
Associated: The Best Vegetable to Help You Poop, According to Dietitians
6. Complete-Wheat Pasta
Swapping refined pasta for whole-wheat pasta can assist you improve your fiber consumption. A 1/2-cup of cooked whole-wheat pasta has barely greater than 2 g of fiber. As well as, complete grains even have extra nutritional vitamins and minerals than refined grains. Take pleasure in this pasta heat or in chilly pasta salad recipes. Assume you’re not a giant fan of whole-wheat pasta? Give it one other likelihood with one among these 30-Minute Whole Wheat Pasta Recipes that Actually Taste Good.
7. Black Beans
Legumes are additionally a great supply of fiber, providing greater than brown rice per serving. A 1/2-cup of canned black beans has about 9 g of fiber. A balanced weight loss plan that features legumes is related to a decrease danger of hypertension, sort 2 diabetes and different inflammatory circumstances. Try our Healthy Black Bean Recipes for concepts on the way to add them to your meals.
The Backside Line
There are many choices to extend fiber consumption outdoors of brown rice. A high-fiber weight loss plan, together with meals like candy potatoes, barley, quinoa, buckwheat, inexperienced peas, whole-wheat pasta and black beans, provides many wholesome advantages. In spite of everything, consuming extra fiber doesn’t need to be boring!
Learn the unique article on Eating Well.
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