Yesterday's blog offered other forms of whole foods, besides wheat, to get your daily carbohydrate intake. Beat the Wheat! Meet Your Whole Grains gave an alternate view of grains that can be easily incorporated into your diet regiment. If you have a family that doesn't share your palate, these grains can be made in advanced and kept in your refrigerator to be doled out as your side dish instead of pasta. Millet, quinoa, and brown rice can be made days in advanced so that you don't have worry about making separate dinner entrees. Note the following cooking times below for each grain. Do add less water to ensure desired consistency of each grain as you experiment. I tend to enjoy my grains more al dente so that they pack well when adding vegetable and meat. Do watch out for those grains that contain gluten.
Other Carbs to Consider as a Side Dish
Sweet potatoes, also commonly labeled as yams, are an excellent and inexpensive staple to have on hand. These deep orange-fleshed nutritional powerhouses add several important components to the diet. Their health and weight management benefits far exceed the nutritional value found in ordinary white and yellow fleshed potatoes.
*They are high in vitamin B6 which reduces homocystein.
*They are a good source of vitamin C.
*They contain Vitamin D which is critical for the immune system.
*Sweet potatoes contain iron.
*Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral.
*They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve
signals.
*Sweet potatoes are naturally sweet-tasting but their natural sugars are
slowly released into the bloodstream.
*Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.
*They are high in vitamin B6 which reduces homocystein.
*They are a good source of vitamin C.
*They contain Vitamin D which is critical for the immune system.
*Sweet potatoes contain iron.
*Sweet potatoes are a good source of magnesium, which is the relaxation and anti-stress mineral.
*They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve
signals.
*Sweet potatoes are naturally sweet-tasting but their natural sugars are
slowly released into the bloodstream.
*Their rich orange colour indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.
Beans, lentils and other nutritious legumes are the best sources of lean vegetarian protein. Legumes are made up of high-quality carbohydrates that are rich in vitamins, minerals, and fiber. They tend to be notably high in soluble fiber, folate, magnesium, iron, and potassium. These heart-healthy nutrients help lower cholesterol, triglycerides, and blood pressure, and they can reduce your risk of
coronary artery disease, diabetes, and osteoporosis. Soluble fiber, in
particular, keeps you feeling fuller for longer, so it’s a good tool for weight loss. Many studies suggest that folate can improve mood and
memory. Magnesium prevents migraine headaches and works with potassium to help lower high blood pressure. - Joy Bauer
* Beans contain an average of approximately 116 calories per 1/2-cup serving, along with 8 grams of protein, 6 grams of fiber and almost no fat. Beans are good sources of fiber, copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc.
* They are low in fat and saturated fat, and contain soluble fiber and a number of phytochemicals, both of which help lower your cholesterol levels. The folate in beans is also beneficial, since it helps lower levels of homocysteine, an amino acid that may increase the risk of heart disease when found in high amounts in
the blood.
*Consuming more legumes may lower your risk for type 2 diabetes, according to a study published in January 2008 in the "American Journal of Clinical Nutrition."
*Eating more beans may help lower your risk for other types of cancer as well, due to the combination of fiber, antioxidants, phytochemicals, vitamins and
minerals, and the fact that they are low in fat.
How Do You Cook Beans?
coronary artery disease, diabetes, and osteoporosis. Soluble fiber, in
particular, keeps you feeling fuller for longer, so it’s a good tool for weight loss. Many studies suggest that folate can improve mood and
memory. Magnesium prevents migraine headaches and works with potassium to help lower high blood pressure. - Joy Bauer
* Beans contain an average of approximately 116 calories per 1/2-cup serving, along with 8 grams of protein, 6 grams of fiber and almost no fat. Beans are good sources of fiber, copper, folate, iron, magnesium, manganese, phosphorus, potassium and zinc.
* They are low in fat and saturated fat, and contain soluble fiber and a number of phytochemicals, both of which help lower your cholesterol levels. The folate in beans is also beneficial, since it helps lower levels of homocysteine, an amino acid that may increase the risk of heart disease when found in high amounts in
the blood.
*Consuming more legumes may lower your risk for type 2 diabetes, according to a study published in January 2008 in the "American Journal of Clinical Nutrition."
*Eating more beans may help lower your risk for other types of cancer as well, due to the combination of fiber, antioxidants, phytochemicals, vitamins and
minerals, and the fact that they are low in fat.
How Do You Cook Beans?
All you need to do is make up batches in advance and dish them as your own personal servings instead of the "wheaty" counterparts for your dinner menu, leaving the rest of your fare available!
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