Brown rice, which is a whole grain, is healthier than white
rice, which is a refined grain. Here's why: Whole grains
are more nutritious because they include the bran, germ, and endosperm of the
grain. Bran is rich in fiber and phytochemicals (think antioxidants) and the
germ contains healthy fats as well as vitamins and minerals. Eating whole
grains versus refined grains reduces your risk of colon cancer, cardiovascular
disease and type 2 diabetes. So, what other whole grains are there besides
brown rice?
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Farro – Farro is a fiber and protein-packed
whole grain that is derived from wheat. It’s packed with nutrients. It’s nutty
flavor and chewy texture make it a perfect ingredient for risotto-style dishes.
It can also be added to soups or stews instead of rice. My local supermarket
sells it in the rice aisle, and it is delicious! I use it as a side dish when I cook chicken or fish.
·
Bulgur – Bulgar is a whole grain made from
cracked wheat. It, too, has a nutty flavor and can also be served as a side
dish, like rice or couscous. Bulgur is a good source of fiber, protein, iron,
and vitamin B6.
·
Barley – Hulled barley is a whole grain that
also has a nutty flavor and a chewy texture. It has plenty of fiber and several
trace minerals like selenium, manganese, and phosphorus. It can be used in
soups and stews, or it makes a delicious pilaf. Be sure and use Hulled barley
vs. Pearl barley which is not a whole grain because the bran and possibly the
endosperm layers have been removed.
·
Millet - Millet looks a bit like quinoa, but it has
a brighter color and a milder flavor. Millet contains calcium, iron, zinc, and
is rich in B vitamins. Try cooked millet instead of oatmeal. Add a drizzle of
honey or Greek yogurt for flavor.
·
Tef – Tef is a very tiny gluten-free grain. You
can cook tef like rice to eat with veggies, meat, or fish.
So, go ahead - try a new grain to add variety and flavor
to your dinner! Let me know how you like them. 💗 Lisa!
