Healthy Carbs And Grains

Pick out healthy carbs and fiber sources, particularly whole grains, for

lasting energy. As well as being delicious and pleasing, whole grains

are rich in photochemical and antioxidants, which help to protect

against coronary heart disease, particular cancers, and diabetes.

Studies have demonstrated individuals who consume more whole

grains tend to have a sounder heart.

A Closer Look

A fast definition of healthy carbohydrates and unhealthy

carbohydrates

Healthy carbohydrates (occasionally known as good carbs) include

whole grains, beans, fruits, and veggies. Healthy carbohydrates are

digested slow, helping you feel full longer and keeping blood glucose

and insulin levels stable.

Unhealthy carbohydrates (or bad carbs) are foods like white flour,

refined sugar and white rice that have been divested of all bran, fiber

and nutrients. Unhealthy carbohydrates digest rapidly and cause

spikes in blood glucose levels and energy.

Hints for consuming more healthy carbohydrates

Include an assortment of whole grains in your healthy diet, including

whole wheat, brown rice, millet, quinoa, and barley. Try out different

grains to discover your favorites.

Make certain you're truly getting whole grains. Be well aware that the

words stone-ground, multi-grain, 100% wheat, or bran, may be

misleading. Look for the words “whole grain” or “100% whole wheat”

at the start of the ingredient list. In the US, check for the Whole Grain

Stamps that differentiate between partial whole grain and 100%

whole grain.

Attempt mixing grains as an opening move to shifting to whole

grains. If whole grains, like brown rice and whole wheat pasta, don’t

sound great at first, begin by mixing what you commonly utilize with

the whole grains. You are able to gradually step-up the whole grain to

100%.

Keep away from: Refined foods like breads, pastas, and breakfast

cereals that are not whole grain.

Whole Grain Italian Bread Salad Recipe

This Italian peasant dish is most frequently no more than stale bread,

tomatoes, and olive oil, but I like adding a little something crunchy

and green. It's likewise a great vehicle for leftover grilled vegetables--

like eggplant, zucchini, or mushrooms--or for hard boiled eggs or

anchovies. If tomatoes aren't in season, try the dried fruit version

below it.

 8 ounces whole grain bread (4 thick slices, stale is fine)

 4 celery stalks or 1 small fennel bulb, thinly sliced

 1/4 cup olive oil

 2 Tbsp balsamic vinegar

 1 1/2 pounds ripe tomatoes, seeded and chopped

 1/2 red onion, thinly sliced

 Salt and black pepper

 1/2 cup chopped fresh basil

Directions

Heat the oven to 400 F. Place the bread on a baking sheet and toast,

turning once or twice, till golden and dry, about 10-20 minute,

depending upon the thickness of the slices. Remove from the oven

and cool.

Place the celery, oil, vinegar, tomatoes, and onion in a large salad

bowl. Sprinkle with salt and lots of pepper and toss to coat.

Fill up a big bowl with tap water and soak the bread for about 3

minutes. Gently squeeze the slices dry, and then crumble them into

the salad bowl. Toss well to combine and let sit for 15 to 20 minutes

(or up to an hour). Right before serving, taste, adjust the seasoning if

necessary, and toss with the basil.

Whole Grain Bread Salad With Dried Fruit

Take out the tomatoes and basil and substitute 2 medium shallots for

the onion.

In Step 2, toss the celery or fennel and dressing with 1 cup chopped

dried fruit (figs, dates, apricots, cherries, cranberries or raisins are all

good) and 1 tablespoon chopped fresh sage.

Garnish with toasted hazelnuts or almonds.