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The Whole Truth: Grains You Need in Your Diet
– Reported, July 01 2014
If you want to slash your chances of developing disease and keep your waistline in check, Duke Nutrition Director Elisabetta Politi says whole grains are your answer.
I think switching to whole grains may be a great way to help control your calorie intake and your food intake, without having to restrict any particular food group, Politi told Ivanhoe.
Just three servings of whole grains a day is all you need to cut your diabetes risk. One serving equals a half-cup.
Two studies showed about a 20 percent risk reduction, Politi said.
Here are three whole grains you should consider:
First up is Amaranth.
Amaranth is an ancient African grain, Politi explained. Its gluten-free and really small, which makes it really quick to cook.
The complete protein provides all the essential amino acids you need and has 26 grams of protein in a cup. Compare that with a cup of white rice with four grams.
Next up is spelt, also known as farro.
Politi said its a good substitute for pasta and has double the protein of whole wheat pasta.
Besides providing more nutritional value, [its] also not going to raise your blood sugar quite as quickly, she explained.
Finally, barley is one of Politis favorites; both whole grain and quick cook versions.
I actually have to confess that I use this when I have to fix dinner in about 20 or 25 minutes and I still think that it provides the benefit of a whole grain, Politi said.
Quinoa is also another one of Politis top picks. She recommends toasting it for a nice nutty flavor.
FOR MORE INFORMATION, CONTACT:
Elisabetta Politi, MPH, RD
Nutrition Director
Duke Diet and Fitness Center
[email protected]
(919) 684-9783
