|
Carbs have gotten a bad rap as a diet no-no, but they're actually an essential part of a healthy diet, providing a quick source of energy for your body. And, in fact, they can help you lose weight.
Here
are six "core" Carbohydrates are stored in your diet......
1. Whole-Wheat Pasta
Because sometimes you just need pasta—and whole-wheat kinds offer two to three times more fiber than refined white varieties, but they’re just as versatile and delicious. (Similiarly whole-wheat bread and brown rice are healthier choices than their “white” counterparts.)
2. Quinoa
Consider it souped-up couscous. A delicately flavored whole grain, it provides some fiber (2 grams per half cup) and a good amount of protein (4 grams). Note: Research shows protein can help you feel full for longer. Rinsing quinoa removes any residue of saponin, its natural bitter protective coating.
3. Barley
Barley is available “pearled” (the bran has been removed) or “quick-cooking” (parboiled). While both contain soluble fiber that helps keep blood cholesterol levels healthy, pearl barley has a little more.
4. Bulgur
Bulgur is cracked wheat that’s been parboiled so it simply needs to soak in hot water for most uses—a perfect low-maintenance grain. It’s also a good source of feel-full fiber: just 1/2 cup delivers 5 grams.
To Cook: Pour 1 1/2 cups boiling water or broth over 1 cup bulgur. Let stand, covered, until light and fluffy, about 30 minutes. If all the water is not absorbed let the bulgur stand longer, or press it in a strainer to remove excess liquid.
5. Wheat Berries
Wheat Berries are the whole, unprocessed kernels of wheat. They're terrific sources of B vitamins, iron, magnesium, zinc and, yes, fiber.
To Cook: Sort through wheat berries carefully, discarding any stones, and rinse with water. Bring 4 cups water or broth and 1 cup wheat berries to a boil. Reduce heat to a simmer, cover and cook, stirring occasionally, until tender, but still a little chewy, about 1 hour. Drain.
6. Popcorn
Popcorn. Because when you’re craving pretzels or potato chips...you’re certainly not going to reach for a bowl of oatmeal. Popcorn satisfies a snack craving and it’s a whole grain. No, I’m not kidding: Three cups of popped popcorn (what you get by popping 1 heaping tablespoon of kernels) equals one of your three recommended daily servings of whole grains and contains 3 grams of fiber.
