Want to increase your fiber intake? Eat carbohydrates that have more fiber than brown rice.
Reviewed by Nutritionist Emily Lahatrap, MS, RDReviewed by Nutritionist Emily Lahatrap, MS, RD
Looking to increase your fiber intake but bored of brown rice? There are plenty of other carbohydrates that offer the same health benefits. Put an end to the monotony with these 7 nutritionist-approved carbs that are higher in fiber than brown rice.
Related: 15 high-fiber meals you can make in under 25 minutes
Health benefits of dietary fiber
High fiber diet Many health benefits“A diet high in fiber from fruits, vegetables, whole grains, beans, nuts and seeds reduces the risk of diabetes, heart disease, immune disorders and some cancers.” Sheri Gow, RDN, CDCESa registered dietitian and spokesperson for Dietitian Insights.
This nutrient does amazing things for your body: “Dietary fiber sweeps the body like a broom, regulating bowel movements and removing waste products. It also helps prevent the absorption of cholesterol, improving heart health,” say the researchers. Ryan Geiger, RDNPhoenix-based nutritionist. Fiber takes longer to digest, which increases satiety, stabilizes blood sugar levels, and Healthy Weight.
7 Carbohydrates with More Fiber than Brown Rice
1/2 cup of brown rice contains about 2 grams of fiber. Here are some foods with even more fiber per 1/2 cup serving:
1. Sweet potato
Sweet potatoes are a nutritious starchy vegetable that contains 4 grams of fiber per 1/2 cup serving of mashed potatoes. “Sweet potatoes are rich in fiber, antioxidants, and other protective properties that help prevent oxidation, inflammation, cancer, and nerve damage,” says Gau. 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.
“Replacing brown rice with an equal amount of sweet potato in soups, stews, salads, and side dishes will double your fiber intake,” says Gau. The 20 Most Popular Sweet Potato Recipes of All Time You’ll get some tips on how to enjoy it.
2. Barley
Barley is a whole grain with a nutty flavor and is richer in fiber than brown rice. 1/2 cup of cooked barley contains 3 g of fiber. “Barley contains a viscous, soluble fiber called beta-glucan that helps trap LDL cholesterol and prevent it from being reabsorbed during digestion,” explains Gaw. In addition to reducing cholesterol, one review suggests that barley’s fiber also helps lower blood sugar responses after meals. Additionally, the phytonutrients in barley help maintain a healthy gut flora.
3. Quinoa
Quinoa is a whole grain that’s higher in fiber and protein than brown rice. “While quinoa is technically a seed, nutritionally it’s considered a gluten-free whole grain and a complete protein source,” says Gau. One-half cup of cooked quinoa contains about 2.6 grams of fiber.
Quinoa is packed with fiber and numerous bioactive compounds that have antioxidant and anti-cancer properties, and Gau recommends using it in place of brown rice in dishes like stir-fries, soups, stews, casseroles and salads.
Related: What happens to your body if you eat quinoa every day
4. Buckwheat
“Though technically a seed, buckwheat is a surprisingly gluten-free grain. It has more fiber than brown rice and takes about the same amount of time to cook,” says Geiger. One-half cup of cooked buckwheat contains about 2.3 grams of fiber. Buckwheat flour contains four times the fiber of all-purpose white flour.
Buckwheat contains the phytochemicals rutin and quercetin, known antioxidants that help reduce inflammation. Other health benefits associated with buckwheat include its neuroprotective, antidiabetic, and antihypertensive properties.
Try substituting buckwheat for brown rice for lunch or dinner, or try gluten-free dishes. Buckwheat pancakes It has an earthy, nutty flavour and 9g of dietary fibre per serving.
5. Green Peas
Green peas are a starchy vegetable that’s rich in both soluble and insoluble fiber, with 4.5g of fiber per cooked 1/2 cup serving. Insoluble fiber promotes healthy digestion by increasing stool bulk, speeding transit time and making it easier to pass. Green peas are also rich in soluble fiber, which forms a gel-like substance that helps lower cholesterol, blood sugar and inflammation. We love this stuff. Quinoa with peas and lemon A recipe that combines two high fiber foods.
Related: The best vegetables to help with bowel movements, according to nutritionists
6. Whole-wheat pasta
You can increase your fiber intake by replacing refined pasta with whole wheat pasta. 1/2 cup of cooked whole wheat pasta contains just over 2 grams of fiber. In addition, whole wheat contains more vitamins and minerals than refined grains. You can enjoy this pasta hot or cold in our pasta salad recipe. Think whole wheat pasta isn’t your favorite? Give it another go with these recipes. A delicious whole wheat pasta recipe that can be made in 30 minutes.
7. Black beans
Beans are also a good source of fiber, providing more fiber per serving than brown rice. 1/2 cup of canned black beans contains about 9 grams of fiber. A balanced diet that includes beans has been shown to lower the risk of high blood pressure, type 2 diabetes, and other inflammatory diseases. Healthy Black Bean Recipes Check out these ideas for how to add them to your diet.
Conclusion
Besides brown rice, there are plenty of other ways to increase your fiber intake. Diets high in fiber, such as sweet potatoes, barley, quinoa, buckwheat, green peas, whole wheat pasta, and black beans, offer numerous health benefits. After all, eating more fiber doesn’t have to be boring.
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