Looking to increase your fiber intake? Go beyond brown rice with these carbs that pack more fiber per serving.
Reviewed by Dietitian Emily Lachtrupp, MS, RDReviewed by Dietitian Emily Lachtrupp, MS, RD
Looking to up your fiber intake but tired of brown rice? There are plenty of other carbohydrates you can eat and still get the same health benefits. End meal monotony with these 7 dietitian-approved carbs that have more fiber than brown rice.
RELATED: 15 High-Fiber Meals You Can Make in 25 Minutes or Less
Health benefits of fiber
A diet rich in fiber 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 some cancers,” says Sheri Gaw, RDN, CDCES. Registered dietitian and spokesperson for Dietitian Insights.
Nutrients do some pretty remarkable things in the body. “Fiber acts as a broom that sweeps through the system to help keep us regular and eliminate waste. It even helps remove cholesterol from absorption to improve heart health. Fiber also takes longer to digest, so it increases feelings of fullness and supports stable blood sugar levels that can support a healthy weight.
7 carbs with more fiber than brown rice
1/2 cup of brown rice has about 2 grams of fiber. Here are some foods with more than 1/2 cup of fiber.
1. Sweet potatoes
Sweet potatoes are a nutritious, starchy vegetable that contains 4 grams of fiber in 1/2 cup of mashed taters. “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, which are antioxidants that play a role in reducing the risk of chronic and degenerative diseases.
“Swapping 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 20 Most Popular Sweet Potato Recipes of All Time for inspiration on how to enjoy them.
2. Barley
Barley is a whole grain with a nutty flavor and has more fiber than brown rice. 1/2 cup of cooked barley has 3 grams of fiber. “Barley contains a type of viscous soluble fiber called beta-glucan that helps trap LDL cholesterol and prevent it from being reabsorbed during digestion,” explains Gaw. In addition to lowering cholesterol, one review suggests that the fiber in barley may help reduce the blood sugar response after a meal. In addition, the phytonutrients in barley may 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 protein source,” says Gaw. 1/2 cup of cooked quinoa has about 2.6 grams of fiber.
Along with fiber, quinoa has many bioactive compounds with antioxidant and anticancer properties. Gaw suggests using it instead of brown rice in stir-fries, soups, stews, casseroles or salads.
Related: What Happens to Your Body When You Eat Quinoa Daily
4. Buckwheat
“Buckwheat, a gluten-free grain that’s technically a seed, has more fiber than brown rice and takes the same amount of time to prepare,” says Geiger. 1/2 cup of cooked buckwheat has about 2.3 grams of fiber. Buckwheat flour also has four times the amount of fiber compared to all-purpose white flour.
Buckwheat contains the phytochemicals rutin and quercetin, antioxidants that reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetic and antihypertensive effects.
Use buckwheat instead of brown rice with lunch or dinner, or try these gluten-free buckwheat pancakes for a sweet, nutritious taste and 9 grams of fiber per serving.
5. Green beans
Green peas are a starchy vegetable rich in soluble and insoluble fiber, offering 4.5 grams per 1/2 cup cooked serving. Insoluble fiber promotes healthy digestion. Chickpeas are also rich in soluble fiber, which forms a gel-like substance that lowers cholesterol, blood sugar and inflammation. We love this Quinoa with Peas & Lemon recipe, which combines two fiber-rich foods.
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6. Whole wheat pasta
Swapping out refined pasta for whole wheat pasta can help increase your fiber intake. 1/2 cup of cooked whole wheat pasta has just over 2 grams of fiber. In addition, whole grains also contain more vitamins and minerals than refined grains. Enjoy these pasta hot or cold pasta salad recipes. Think you’re not a big fan of whole wheat pasta? Give it another shot with one of these 30-minute whole wheat pasta recipes that taste really good.
7. Black beans
Legumes are a good source of fiber, offering more per serving than brown rice. A 1/2 cup of canned black beans has about 9 grams of fiber. A balanced diet of legumes is associated with a lower risk of high blood pressure, type 2 diabetes and other inflammatory conditions. Check out our healthy black bean recipes for ideas on how to add them to your diet.
The bottom line
There are many options to increase fiber intake outside of brown rice. Fiber-rich foods, including foods like sweet potatoes, barley, quinoa, buckwheat, green beans, whole-wheat pasta, and black beans, offer many health benefits. Of course, eating more fiber doesn’t have to be boring!
Read the original article on eating well.
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