Sick of Brown Rice? Try These High-Fiber Alternatives
By Sara Butler
If you're like most Americans, then you're only getting a fraction of the 25 to 30 grams of fiber you should per day. When you don't get enough fiber, your health suffers. That's because eating enough fiber in your diet helps to keep your blood sugar and weight in check, as well as improve digestion and keep your digestive system healthy. If you've switched to brown rice in an effort to get more fiber, then you should know it's not the only whole grain you can count on. Experiment with these other, flavorful sources of fiber in your diet.
Quinoa has been very popular the last few years and for a good reason -- it's very good for you. It's the only complete protein that is plant-based, meaning it has all 12 of the essential amino acids your body needs to be healthy. It also happens to have 12 grams of fiber per cup, so you just can't go wrong with this nutty brown rice substitute.
Sorghum may have fallen out of fashion for a while, but it's back in a big way. Sorghum is a great addition to salads since it has a dry texture but nutty taste that lends itself to great pairings with non-starchy vegetables such as zucchini. Sorghum provides you with 12 grams of fiber per cup and is naturally gluten-free.
This kitchen staple is universally loved because it's easy to make, cheap, and provides you with a lot of nutrients! It's also way more versatile than just a breakfast food and can be used in even savory dishes. It has 16 grams of fiber per cup if you opt for steel-cut oats.
This grain has been used traditionally in dishes such as tabbouleh but it's also great for morning grain bowls. Just like steel-cut oats, bulgur is minimally processed, which means it retains about 24 grams of fiber per cup.
If there is a fiber powerhouse, then barley is it. With a whopping 32 grams of fiber per cut, this grain can be used in place of rice in dishes like risotto or added to your favorite casserole or stew. They do take a long time to cook, but you can cut the cooking time in half by soaking it overnight.
Brown rice is good for you, but it's not the only healthy whole grain option out there. Try something new and expand your whole grain horizons while you get your fiber!
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