For optimal health, get your grains intact from foods such as whole wheat bread, brown rice, whole grain pasta, and other possibly unfamiliar grains like quinoa, whole oats, and bulgur. Not only will these foods help protect you against a range of chronic diseases, they can also please your palate and your eyes.
Until recently, you could only get whole-grain products in organic or non-traditional stores. Today they are popping up in more and more mainstream grocery stores. Here are some suggestions for adding more good carbohydrates to your diet:
•Start the day with whole grains. If you’re partial to hot cereals, try old-fashioned or steel-cut oats. If you’re a cold cereal person, look for one that lists whole wheat, whole oats, or other whole grain first on the ingredient list.
•Use whole grain breads for lunch or snacks. Check the label to make sure that whole wheat or another whole grain is the first ingredient listed.
•Bag the potatoes. Instead, try brown rice or even “newer” grains like bulgur, wheat berries, millet, or hulled barley with your dinner.
•Pick up some whole-wheat pasta. If the whole grain products are too chewy for you, look for those that are made with half whole-wheat flour and half white flour.
•Bring on the beans. Beans are an excellent source of slowly digested carbohydrates as well as a great source of protein.