Looking to increase your fiber intake? Beat brown rice with these carbs that have more fiber per serving.
Reviewed by Dietitian Emily Lachtrupp, MS, RDReviewed by Dietitian Emily Lachtrupp, MS, RD
Looking to increase your fiber intake but tired of brown rice? There are many other carbohydrates that you can eat and still get the same health benefits. End mealtime 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 high in fiber has many health benefits. “A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts and seeds is associated with a lower risk of diabetes, heart disease, immune disorders and some types of cancer,” says Sheri Gaw, RDN, CDCES, a registered dietitian and Dietitian Insights spokesperson.
Nutrition does some amazing things inside the body. “Fiber acts as a broom to sweep the system to help us stay organized and eliminate waste products. It can even help remove cholesterol from absorption to improve heart health,” says Rhyan Geiger, RDN, a Phoenix-based dietitian. Fiber also takes longer to digest. digestion, thereby increasing the sense of fullness and supporting stable blood sugar levels, which can support healthy weight.
7 Carbohydrates that have more fiber than brown rice
A 1/2-cup serving of brown rice has about 2 grams of fiber. Here are some foods that have more fiber per 1/2-cup serving.
1. Potatoes
Sweet potatoes are a nutritious and starchy vegetable with 4 g of fiber in every 1/2 cup serving of mashed taters. “It is 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 like carotenoids, antioxidants that play a role in reducing the risk of chronic and degenerative diseases.
“Swapping out the same amount of brown rice for sweet potatoes in soups, stews, salads and fish 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 taste and has more fiber than brown rice. A 1/2-cup serving of cooked barley has 3 g of fiber. “Barley contains a concentrated type of soluble fiber known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion,” Gaw explained. In addition to lowering cholesterol, one review suggests that the fiber in barley also helps lower the blood sugar response after a meal. Plus, the phytonutrients in barley can also help 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. A 1/2-cup serving of cooked quinoa has about 2.6 g of fiber.
Along with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties. Gaw recommends using it to replace brown rice in stir-fried dishes, 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 is technically a seed, has more fiber than brown rice and takes about the same time to prepare,” says Geiger. A 1/2-cup serving of cooked buckwheat has about 2.3 g of fiber. Cereal flour also has four times the amount of fiber compared to all-purpose white flour.,
Buckwheat contains phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetic and anti-hypertensive effects.
Use buckwheat instead of brown rice for lunch or dinner, or try these gluten-free Buckwheat Pancakes that have an earthy, nutty flavor and 9 g of fiber per serving.
5. Green beans
Green beans are a starchy vegetable rich in soluble and insoluble fiber, offering 4.5 g per 1/2 cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to the stool and shortening transit time, making bowel movements easier. Peas 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 that combines two high fiber foods.
Related: The Best Vegetables to Help You Lose Weight, According to Dietitians
6. Whole-Wheat Pasta
Substituting refined pasta for whole grain pasta can help you increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2 g of fiber. In addition, whole grains also contain more vitamins and minerals than refined grains. Enjoy this pasta warm or in a cold pasta salad recipe. 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
Peas are also a good source of fiber, offering more than brown rice per serving. A 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 add them to your meals.
The Bottom Line
There are many options for increasing fiber intake outside of brown rice. A high-fiber diet, including foods like sweet potatoes, barley, quinoa, buckwheat, green beans, whole-wheat pasta and black beans, offers many healthy benefits. After all, eating more fiber doesn’t have to be boring!
Read the original article about Feeding the Well.
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