7 Carbs with More Fiber Than Brown Rice, According to Dietitians
7 Carbs with More Fiber Than Brown Rice, According to Dietitians
Health Benefits of Fiber
A high-fiber diet has numerous health benefits. According to Sheri Gaw, RDN, CDCES, a registered dietitian and spokesperson for Dietitian Insights, "A diet that includes plenty of fiber from fruits, vegetables, whole grains, beans, nuts, and seeds is associated with a lower risk of diabetes, heart disease, immune disorders, and some types of cancer." Fiber acts as a broom sweeping through the system to help keep us regular and remove waste products. It can even help remove cholesterol from being absorbed to improve heart health. Additionally, fiber takes longer to digest, which increases feelings of fullness and supports stable blood sugar levels, which may support a healthy weight.
7 Carbs with More Fiber Than Brown Rice
A 1/2-cup serving of brown rice has about 2 grams of fiber. Here are 7 foods that have more fiber per 1/2-cup serving:
1. Sweet Potato
Sweet potatoes are a nutritious, starchy vegetable with 4 g of fiber in every 1/2-cup serving of mashed potato. They are rich in fiber, antioxidants, and other protective benefits that help to prevent oxidation, inflammation, cancer, and nerve damage. According to Gaw, "Swapping out equal amounts of brown rice for sweet potatoes in soups, stews, salads, and side dishes can double your fiber intake."
2. Barley
Barley is a whole grain with a nutty flavor—and it has more fiber than brown rice. One 1/2-cup serving of cooked barley has 3 g of fiber. Barley contains a viscous type of soluble fiber known as beta-glucan, which helps trap LDL cholesterol and prevent reabsorption during digestion. Additionally, phytonutrients in barley can help support a healthy gut microbiome.
3. Quinoa
Quinoa is a whole grain with more fiber and protein than brown rice. One 1/2-cup serving of cooked quinoa has about 2.6 g of fiber. Along with fiber, quinoa has many bioactive compounds with antioxidant and anti-cancer properties. According to Gaw, "Quinoa is a complete source of protein, and it’s a great source of fiber and antioxidants."
4. Buckwheat
Buckwheat, a surprisingly gluten-free grain that’s technically a seed, has more fiber than brown rice and takes about the same time to prepare. A 1/2-cup serving of cooked buckwheat has about 2.3 g of fiber. Buckwheat contains the phytochemicals rutin and quercetin, antioxidants known to reduce inflammation. Other health benefits associated with buckwheat include potential neuroprotective, anti-diabetes, and anti-hypertensive effects.
5. Green Peas
Green peas are a starchy vegetable rich in both soluble and insoluble fiber, offering 4.5 g per 1/2-cup cooked serving. Insoluble fiber promotes healthy digestion by adding bulk to the stool and speeding up transit time, making stools easier to pass. Peas are also rich in soluble fiber, which forms a gel-like material that lowers cholesterol, blood sugar, and inflammation.
6. Whole-Wheat Pasta
Swapping refined pasta for whole-wheat pasta can help you increase your fiber intake. A 1/2-cup of cooked whole-wheat pasta has slightly more than 2 g of fiber. In addition, whole grains also have more vitamins and minerals than refined grains. Enjoy whole-wheat pasta warm or in cold pasta salad recipes.
7. Black Beans
Legumes are also a good source of fiber, offering more than brown rice per serving. A 1/2-cup of canned black beans has about 9 g of fiber. A balanced diet that includes legumes is associated with a lower risk of hypertension, type 2 diabetes, and other inflammatory conditions.
The Bottom Line
There are plenty of options to increase fiber intake outside of brown rice. A high-fiber diet, including foods like sweet potatoes, barley, quinoa, buckwheat, green peas, whole-wheat pasta, and black beans, offers many healthy benefits. Eating more fiber doesn’t have to be boring! By incorporating these high-fiber foods into your diet, you can support your overall health and well-being.
FAQs
Q: Why is fiber important for my health?
A: Fiber is important for your health because it helps promote regular bowel movements, supports healthy blood sugar levels, and can help lower cholesterol levels.
Q: How much fiber should I aim to eat each day?
A: The daily recommended intake of fiber is 25-30 grams per day.
Q: Can I get enough fiber from just eating fruits and vegetables?
A: While fruits and vegetables are a great source of fiber, it’s difficult to get enough fiber just from these foods. It’s important to include whole grains, legumes, and other high-fiber foods in your diet as well.
Q: What are some high-fiber foods I can add to my diet?
A: Some high-fiber foods you can add to your diet include sweet potatoes, barley, quinoa, buckwheat, green peas, whole-wheat pasta, and black beans.
Q: How can I increase my fiber intake?
A: You can increase your fiber intake by making small changes to your diet, such as switching to whole grains, adding more fruits and vegetables to your meals, and incorporating legumes and other high-fiber foods into your diet.
