Fit Fuel – 3 Grains That Pack a Powerful Punch

In last week’s post, we explored the scientific differences between whole-grain and refined flours in breads. This week, we’re going down grain lane!

One of the biggest myths out there is that all carbohydrates are unhealthy and can lead to weight gain and obesity. While too much of anything can increase the chances of weight gain, minimally processed and whole kernel, whole-grain products have many nutritional benefits and can help maintain a healthy weight. These grains digest slowly, keeping you full for longer and deliver a host of vitamins, minerals and fiber that can help protect you from heart issues, diabetes, colon cancer and possibly asthma and Alzheimer’s disease. On the contrary, products made with refined flour (pastas, couscous, etc.) have a high-glycemic index and provide little nutritional value. They digest quickly and you’ll find yourself hungry soon after your meal. They can also cause unhealthy fluctuations in blood sugar.

Here are 3 everyday whole-grains that pack a powerful punch. Try them as bases in salads or as yummy side dishes.

Whole oats: Oats are full of avenanthramids, a heart-healthy antioxidant. The easiest way to incorporate oats into your diet is in oatmeal. If you decide to go instant, watch out for additives like high-fructose corn syrup (added sugars) and artificial flavoring. When in doubt, buy plain oats and sweeten your oatmeal yourself with maple syrup or honey!

Brown Rice: Brown rice is rich in fiber, selenium, manganese and many other healthy vitamins. It has been known to help to control blood sugar levels, reduce cholesterol and prevent type 2 diabetes. I love the nutty flavors of brown rice over the plain taste of white rice.

Quinoa: Though technically a seed, Quinoa is packed with more protein than any other grain and naturally gluten-free. The ancient grain contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E and fiber. [Check out Town Barre’s latest Clean Eats recipes: Butternut Squash Quinoa Salad with Goat Cheese and Roasted Grapes & Quinoa Taco Bowl] 

Many dieticians recommend making at least half the grains in your diet whole-grains. Give them a shot—you may even find them more flavorful than their counterparts. 🙂

Until next time, happy eating! Send any questions to info@townbarre.com

Xo Marissa