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Whole Grain Pasta Nutrients

increase your daily intake with thes high-fibre meal ideas

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Fiber isn’t the sexiest part of your diet (it’s what keeps everything moving in your digestive tract, after all) which is why so many people may struggle to get enough. In the UK, the average fiber intake for adults is only 18g per day, according to the NHS – 60% of the recommended intake of 30g.

This goal is not set for nothing. Research published in The Lancet shows that those who eat between 25 and 29 grams of fiber daily have the lowest risk of cardiovascular disease and type 2 diabetes, among other positive mental and physical health outcomes, and an even higher intake of Dietary fiber could lead to greater benefits.

If you’ve never monitored your fiber intake before, now is the time to do it. But what does a high-fiber diet actually look like? “

The best high fiber foods

“Carbohydrates are usually a major source of fiber in our diet,” explains nutritionist Catherine Rabess, who specializes in gut health. “This is fiber that we know the gut microbes can thrive on and help balance and optimize gut health. Fiber comes from plant sources and is divided into three main groups: inulin, a starch substance found primarily in wheat, fructooligosaccharides found in fruits and vegetables, and galactooligosaccharides found in legumes, nuts, and seeds. ”

How to Achieve Your Daily Fiber Goal

If you’re struggling to eat enough fiber, Rabess recommends starting with the basics. “Aim for three sources of high fiber vegetables a day, such as: B. Broccoli and paprika. These can give you around 5 grams of fiber per serving, which really adds up over the course of the day. ”

The most important thing is to take your fiber journey slowly. “If you suddenly switch from 10g to 30g or 40g of fiber, it is a big leap for your body. It can lead to an upset stomach, whether it’s constipation or loose stools, as well as cramps and gas, ”says Rabess.

“It’s important to try to balance and not eat excessive amounts of fiber, but make sure you are eating the right amount for you and your digestive system.”

It’s also important to think of fibrous foods as an addition to your diet, not a substitute for your favorite things. You may find that you love the whole grain versions of foods that are higher in fiber, but if you don’t then you don’t have to give up the other versions of rice, pasta, or bread. Instead, add an extra vegetable to the dish or go for half and half.

“I think sometimes people assume that a high fiber or high nutrient diet means they have to step back from their cultural diets or from their favorite foods. It doesn’t have to be like that at all, ”says Rabess.

If you’re still not sure where to start, here are some suggestions of high fiber products to have in your day.

High fiber breakfast ideas

When it comes to breakfast, oats seem to take the crown for their fibrous nature. Dr. Wallace recommends half a cup of oats with banana, berries, and peanut butter for a breakfast with about 7 grams of fiber.

“I also like adding flaxseed to my porridge to increase fiber intake,” says Rabess. “About a tablespoon of nuts or seeds can make up to four grams of fiber.”

Other fibrous starts to your day can include whole grains, brown bread, and seed bread with peanut butter and fruit, or you can experiment by adding vegetables alongside your scrambled eggs.

A bowl of porridge with bananas, fruits and seeds.Oats are a high-fiber way to start the day.

High fiber lunch ideas

Baked beans are a common suggestion for those looking to increase their fiber intake, as one serving contains around 10g. Remember that when you pair this with a whole grain toast, you will further increase the fiber content. This is a great way to get around half your intake in one meal if you’ve opted for a lower-fiber breakfast or snack.

“Another great lunch option is a serving of whole wheat pasta, which has about 5 grams of fiber, paired with 100 grams of broccoli. This is very diverse as there are so many ways to add sauces, flavorings, and protein options to the dish, ”says Rabess.

Dr. Wallace recommends a serving of rye bread with avocado and other additional toppings you prefer for a serving of about 12g of fiber.

Ideas for a high fiber dinner

When you have more time to cook, there are plenty of high fiber dinners out there that taste delicious and suit your lifestyle. To start with, Dr. Wallace a serving of whole grain rice, green vegetables and a source of protein – flavored to taste – that gives you about 8 grams of fiber.

“A lot of South Asian dishes are based on tasty beans, legumes, and vegetables and are really fibrous, which is a great option for a high-fiber dinner,” says Rabess. Chana Dal can contain around 12 g of fiber from legumes alone. If you need an extra dose of fiber, you can go for brown rice. “We use a lot of white rice in the Caribbean diet as this is the preferred flavor. But because it’s often served with peas or beans, meals are often a fantastic source of fiber, ”adds Rabess.

She also recommends making sure you have a wide variety of other plant sources such as garlic, onions, herbs, and spices. “In addition to being a source of fiber, these are very high sources of prebiotics that feed your gut bacteria and optimize your gut health.”

Do you want simpler, more nutritious recipes? Make sure you read the rest of our food ideas in the SWTC library.

Whole Grain Pasta Nutrients

These Are the 3 Healthiest Types of Rice You Can Eat

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Whether you’re serving arroz con pollo, a tasty stir-fry, or a mushroom risotto, rice is a staple in most diets and kitchens. “In addition to being affordable and accessible, rice is relatively easy to prepare,” says Claire Carlton MS, RD, LD / N, a North Carolina-based nutritionist and digestive health expert. “Rice is also a high-fiber source of nutrients and naturally gluten-free.”



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Of course, there are tons of healthy grains to choose from, but rice is among the most easily available, especially white and brown rice. Plus, rice comes in a variety of colors, textures, and sizes, each with their own unique tastes and health benefits. We asked experts to point out which grains of rice have the healthiest benefits and to name the good, bad, and ugly in the brown rice and white rice diet.

Video: The 3 Healthiest Rice You Can Eat (Really Easy)

These are the 3 healthiest types of rice you can eat

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Black rice

Though sometimes harder to find, black rice is the number one nutritional rock star when it comes to rice varieties. It’s high in fiber and nutrients that help lower cholesterol, promote healthy digestion, and fight off chronic diseases. “Black rice has been shown to have the highest antioxidant content of all rice varieties, largely due to the content of anthocyanins – a powerful anti-inflammatory agent that gives the grains their dark purple hue – as well as flavonoids and carotenoids.” explains Megan Roosevelt, RDN, a registered LA-based nutritionist and founder of HealthyGroceryGirl.com. Your black rice bowl can also give you a hearty protein boost, serving nearly 10 grams in a boiled cup.

RELATED: 6 Great Sources of Plant-Based Protein for an Extra Boost of Fuel

Wild rice

Another healthy rice winner is this chewy long grain version that is native to North America. As with black rice, the high fiber content of these brown and black grains aids digestion and lowers cholesterol levels. Wild rice is also packed with disease-fighting antioxidants and vitamin C, says Roosevelt.

Brown rice

With its nutty, dense texture, brown rice is one of the better starch options available to you, high in B vitamins, zinc, and magnesium. “It’s also a whole grain and high in fiber that helps stabilize blood sugar and promote satiety,” said Vikki Petersen, DC, CCN, CFMP, a California-based functional medicine doctor and clinical nutritionist. “Brown rice also gets your digestive tract moving as it feeds healthy bacteria into your intestines.”

TIED TOGETHER: How to cook perfectly fluffy rice every time

The word on the diet of white rice

While it may be tastier to some, white rice isn’t nearly as good to you as the more colorful varieties. “It was processed to remove the shell, bran, and germs where most of the food is,” says Roosevelt. “It gives it a softer texture than wild or brown rice, but it is less nutritious, lacks fiber, and has a higher glycemic index.” That being said, many brands of white rice are artificially fortified with folic acid, calcium, and iron, which amplifies their benefits somewhat. Also, the lower fiber may be preferable to those dealing with digestive issues.

Do I have to worry that rice is high in arsenic?

As you may have heard, rice is high in arsenic, a known carcinogen that contributes to higher levels of cancer, diabetes, heart, and autoimmune diseases. “Adults are advised to eat no more than two servings a week, including rice syrup and rice flour, which may appear on the labels of some prepackaged foods,” warns Petersen. “Short grain rice contains less arsenic than long grain rice. A study by Consumer Reports also found that brown basmati rice from California, India and Pakistan is one of the safest sources of rice.”

Here’s the good news: you can reduce the carcinogen levels in your rice with the right cooking techniques. Petersen recommends rinsing the rice about five times in a sieve first. Then cook the rice like pasta, using a water to rice ratio of 10 to 1 instead of the typical 2 to 1 ratio. Once the rice is cooked through, drain and rinse again. To counter any side effects, she also recommends serving your rice with foods high in antioxidants, such as dark leafy vegetables, sweet potatoes, cruciferous vegetables, and turmeric. Once cleaned, your brightly colored rice grains can be a tasty, nutritious addition to your weekly diet.



a close up of food on a table: all the healthy benefits of consuming these tasty little grains.


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All the healthy benefits of consuming these tasty little grains.

TIED TOGETHER: 17 Simply Delicious Rice Recipes You’ll Want To Make Tonight

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Whole Grain Pasta Nutrients

An Organic Start

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Brewhouse – for the love of healthy teas

“India has the largest tea drinking population in the world, but one of the lowest bottled tea penetrations in the world. While China, Japan and most of Europe are now spending more on cold tea, tea still means hot for 99.5% of Indians. We want to change that, ”says Siddharth Jain, founder and CEO of Brewhouse, a certified organic manufacturer of iced teas and cool boxes.

A passionate tea lover, Jain was part of the banking world in Singapore until around 2012. But a start-up dream and the introduction of real iced tea on the market led him to found Brewhouse. After a few initial home experiments, he started Brewhouse in 2017 after being funded by Food Empire, a global FMCG group listed on the Singapore Stock Exchange, and fully organic in October 2019.

The company sources its ingredients from small organic tea farms in the Nilgiris. “Every batch of tea we buy is tasted in the laboratory because of its biological nature, the absence of pesticides, and so on. Tea is perhaps the only food consumed without washing; What we drink is usually the first wash of the product. It is all the more important that the tea has no chemical residues on the surface, ”says Jain.

Having sold more than 50 lakh bottles of tea and coolers to date, Brewhouse is sure to be brewed properly. It started as an offline retail brand with institutional space and then expanded to retail stores across the country. But when the pandemic broke out, the company switched to selling online through its website and other e-commerce platforms – and now contributes about a third of its sales.

Following the recent introduction of a line of coolers, Brewhouse will launch Lazybones – a line of refreshing beverages that increase energy, calm and focus.

Cheers for a healthy drink.

Pascati Chocolate – Certified Artisan, Certified Organic

“We are the only certified organic chocolate brand in India,” says Devansh Ashar, a passionate chocolate lover and founder of Pascati Chocolate, proudly.

But what made him enter such a niche segment in India is a story of its own. A few years ago while nibbling on a Swiss chocolate; Ashar noticed the distinct difference in taste. Not only did the chocolate melt quickly in your mouth, it tasted even better. Soon Ashar enrolled in a three-month online chocolate course at Ecole Chocolat. When he realized that the secret of the outstanding chocolate quality lies in naturally produced cocoa beans, he decided to take the entrepreneurial leap.

After some experimentation and encouragement from family and friends, Ashar founded Pascati Chocolates in 2015. The start-up follows a bean-to-bar model, which means it controls every aspect of chocolate production. She checks everything carefully – from purchasing the cocoa beans to the finished bar. “There is an element of art that is involved alongside science. The cocoa is roasted, cracked, sieved and refined with sugar and cocoa butter (which we press ourselves). The chocolate is then tempered, packaged and shipped across the country, ”explains Ashar.

Pascati has been working with an agricultural cooperative FTAK (FairTrade Alliance Kerala) since 2018 and has influenced more than 2,000 farmers. It initially worked closely with the cocoa bean growers and guided them to get the fermentation and drying process right.

What is the real difference between a normal chocolate brand and Pascati? “A ‘normal’ chocolate is made from cocoa that has not been fermented and left to dry in the sun. These are poor quality beans and must undergo an alkalinization process. This makes the end product inorganic and deprives the beans of their flavor profile, which gives them a very soft and even, cocoa-like aroma, ”explains Ashar.

With his new factory in Maharashtra producing more than 1 lakh bars per month, Pascati Chocolates is poised for a sweeter future. The fully family-funded brand has ties to several luxury hotels in addition to selling through its website and other e-commerce platforms. It offers more than 14 types of chocolate – the most popular are the Raspberry & Hibiscus bar and the 77% Malabar Hills Single Origin bar.

Of course yours – the ‘no-junk’ noodles

“My children, like most of their kind, love pasta. But most of what is available in the market is junk. It’s time we had healthier alternatives, ”says Vinod C, Founder and CEO of Naturally Yours, maker of 100% organic pasta and noodles.

Founded in 2020 by Vinod, a veteran marketer and Priya Prakash, a nutritionist and biotechnologist, Naturally Yours prides itself on its healthy nutrients. “Our promise is not refined flour, only whole grain products and that is also our USP,” says Vinod.

The company is 100% bootstrapped and fully family-funded. The raw material is obtained from groups of farmers from all over India and sent to the production unit. They are then used to make the final product in small batches to ensure freshness and nutritional value. Naturally Yours currently offers five types of whole wheat pasta – multi-millet, red rice, soy, buckwheat and quinoa – and four types of gluten-free pasta – multigrain, quinoa, chickpea and red lentils.

“We have grown tenfold and are profitable. From now on we are not looking at funds anymore as we are pushing the profits back into the company, ”says Vinod. But he is expressing his plan to go international in a few years once the company hits steady demand in India.

Of course, Yours advertises through social media links and also invites nutritionists to blog for its website. “The idea is to make people aware of the real benefits of organic and healthy food,” adds Vinod. The company also had a partnership with the Bombay International School to provide meals to the students. a model they want to return to once the pandemic has subsided.

This story was written by Pallavi Chakravorty. She is the Associate Editor of Outlook Business.

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Whole Grain Pasta Nutrients

What Are the Healthiest Carbs to Eat? Eating Healthy Carbs

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Carbohydrates are an important nutrient that provides the body with energy. Healthy carbohydrates include those high in fiber, such as quinoa, brown rice, and legumes.

Carbohydrates are a nutrient that provides energy and other nutritional benefits. Carbohydrates are found in all types of fruit and vegetables, bread, cereals as well as sugar and foods containing sugar. It is important to choose foods high in carbohydrates that are healthy and high in fiber.

If the body goes without carbohydrates for too long, it causes many metabolic imbalances that can lead to intense cravings, fatigue, anxiety, and other symptoms. However, that doesn’t mean that a person should eat lots of bread and processed carbohydrates. Eating healthy means adding more fruits and vegetables to your diet to significantly improve your mind and body.

Foods that are high in healthy carbohydrates include:

  • vegetables
    • Carbohydrates are found in a wide variety of vegetables, from Brussels sprouts to beets.
    • Eating a variety of vegetables has a positive effect on overall health by providing several naturally occurring plant compounds called phytonutrients. These are good sources of many vitamins and minerals, and help prevent heart disease, cancer, and other diseases.
  • Whole fruits
    • Fruit fibers slow the release of simple sugars, making them a healthy option for those with a sweet tooth.
    • Some people fear that the naturally occurring simple sugars in fruits will lead to weight gain. However, a study that followed men and women in the United States for 24 years found that the more fruits (and vegetables) people ate, the less weight they gained over time.
    • But moderation is also called for when it comes to fruits.
  • pulse
    • Bean, pea, and lentil seeds contain a unique combination of starch, fiber, and protein that help satisfy the appetite and keep the appetite in check after a meal.
    • People who ate legumes regularly were at a lower risk of developing cardiovascular disease, possibly due to their beneficial effects on blood pressure, cholesterol, blood sugar, and other factors.
  • full grain
    • Whole grains are rich in magnesium, antioxidants, and vitamin E, and provide complex carbohydrates and fiber.
    • Studies have shown that a diet high in whole grains can lower your risk of type II diabetes and heart disease.
  • Tubers
    • Depending on the species, a tuber can be a good source of potassium, vitamins C and B6, and other nutrients.

More examples of healthy carbohydrates

  • Whole grain, wild and brown rice in their natural state contain the minerals and fiber that are necessary for healthy digestion.
  • Whole grain products, including bread, pasta, and flour, are high in fiber and minerals.
  • Fermentable grains like oats, oatmeal, barley, and quinoa are high in potassium, magnesium, and selenium.
  • Vegetables like beans and peas are high in fiber, folic acid, and iron.
  • Micronutrient-rich vegetables include carrots, sweet potatoes, butternut squash, and pumpkin. Leafy vegetables are also a good source of micronutrients.
  • Almonds, walnuts, cashews, flax seeds, hemp and pumpkin seeds contain healthy carbohydrates and omega-3 fatty acids.

What are the different types of carbohydrates?

As one of the three macronutrients (the other two are proteins and fats) in the diet, carbohydrates are an important source of energy.

Three forms of carbohydrates

  1. Monosaccharides are the most basic type of carbohydrates and include glucose and fructose.
  2. Disaccharides arise when two monosaccharide molecules combine. These include lactose and sucrose.
  3. Polysaccharide Chains are made up of more than two monosaccharide molecules linked together, like fiber and starch.

Carbohydrates can be further divided into

  • Simple carbohydrates are made up of monosaccharides and disaccharides, also called sugars. They are a popular choice because they are an instant source of energy.
  • Complex carbohydrates include polysaccharides like fiber and starch (or “good” carbohydrates). Dietary fiber does not provide energy directly, but rather nourishes the beneficial bacteria in the digestive system. These bacteria aid digestion and help maintain intestinal health.

What Are The Benefits And Risks Of A Low Carb Diet?

Low-carbohydrate diets vary in intensity and affect people differently. Before embarking on a low-carb diet (or making a radical diet change), it is best to consult a doctor to learn more about healthy eating.

Possible side effects of a low-carb diet

Potential Benefits of a Low Carbohydrate Diet

The amount of carbohydrates a person should consume varies based on age, gender, general health, and level of activity, and is therefore unique to everyone. In general, try filling half the plate with fruits and vegetables and the other half with whole grains and proteins. When a person follows this, carbohydrates from fruits, vegetables, grains, legumes, and dairy products make up about half of their total calories for the day.



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Diet-damaging foods: smoothies, lattes, popcorn and more in pictures
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Medically checked on 09/09/2021

References

Harvard TH Chan. Carbohydrates. https://www.hsph.harvard.edu/nutritionsource/carbohydrates/

WebMD. Slideshow: They’re a Guide to Healthy Carbohydrates. https://www.webmd.com/diet/ss/slideshow-your-guide-to-eating-healthy-carbs

Medical Committee. The carbohydrate advantage. https://www.pcrm.org/good-nutrition/nutrition-information/the-carbohydrate-advantage

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