whole grains

17 Next-Level Ways to Eat Oats

From sweet to savory, these go WAY beyond your standard bowl of oatmeal.

A Nutritionist’s Ultimate Guide to Healthy Carbs

Contrary to popular belief, carbohydrates are not the enemy. In fact, carbs are an essential component of a healthy diet. After all, the brain requires at least 120 grams of carbohydrates per day just to function. Before we dive into the healthiest carbohydrates you can eat, it’s important to understand what they are. Carbohydrates are a type of macronutrient made up of chains of sugar molecules strung together. Along with the other two macronutrients—fat and protein—carbs give your body energy when they’re converted to glucose, AKA sugar. Our bodies run on glucose, and our brains in particular need it to work properly. So, yes, carbs are important. Simple Carbs Vs. Complex Carbs You’ve probably heard of the terms “simple carbs” and “complex carbs” but do you know what they are? Examples of simple carbohydrates, which consist of shorter chains of sugar molecules, include the processed, added sugars found in sweets such as candy and soda. Simple carbs are digested quickly, which means they’re more likely to cause a spike (and subsequent crash) in blood sugar levels. But, there’s a catch. Molecules such as fructose and lactose found in healthy, whole foods such as fruit and yogurt are also simple sugars. Unlike table sugar, AKA sucrose, these simple carbs are naturally occurring and exist in foods that also offer up key nutrients such as antioxidants and fiber in fruit, and protein and calcium in that yogurt. Complex carbs consist of larger sugar chains that take the body longer to metabolize. As a result, they keep us full for longer. These carbohydrates are found in starchy foods such as sweet potatoes, quinoa and oats. But, just like with simple carbs, not all complex carbs are created equal. Complex carbohydrates are also present in foods such as white bread and pasta. The difference is that these foods are made solely from the starchy component of wheat, instead of from the whole grain (which contains fiber). Basically, the fiber in these foods is extracted during processing. That’s important, since fiber is a zero-calorie, non-digestible carb that helps slow down the rate at which glucose is absorbed from the gut into the bloodstream. When it comes to complex carbs, go for whole-grain options such as whole wheat bread, buckwheat or bulgur. Since they’re made from the whole grain, they still have their fiber component intact. Higher fiber complex carbs bring fewer blood sugar spikes, greater satiety and more steady energy levels compared to sugary sweets and refined carbohydrates. RELATED: Why You Need to Eat a High-Fiber Diet And fibrous carbs don’t just influence our glycemic response. They also support digestion (hello, regular BMs), gut health and normal cholesterol levels. Yes, please! Keep reading for 18 of our favorite high-fiber carbs. 18 Favorite Fibrous Carbs 1. Almonds Much like chia seeds, almonds primarily consist of healthy fat. But the nuts do contain some carbs—and almost 5 grams of fiber per ¼-cup serving. 2. Apples Sure, apples contain simple carbs like fructose, but they’re also packed with a solid 4 grams of fiber fiber each. Just make sure you eat them with the skin on to get those gut benefits. 3. Artichokes A great source of prebiotics, just one artichoke also serves up 7 grams of dietary fiber. Make your gut microbiome happy and try our favorite artichoke and hearts of palm salad today. 4. Black Beans Most of us think of bread and pasta when we hear the word “carbohydrates,” but healthy, whole foods such as legumes also count as complex carbs. Options like magnesium-rich black beans are particularly gut-friendly thanks to their high fiber content. Just one cup of black beans provides 15 grams of dietary fiber. 5. Broccoli OK, so broccoli isn’t exactly a brownie and yet both contain carbohydrates. The difference is that broccoli also provides essential nutrients, such as detoxifying sulforaphanes, vitamin K and … you guessed it … fiber. One cup of cooked broccoli can bring 5 grams of fiber to your plate. To nourish your body and soul, eat your broccoli, then enjoy a brownie! 6. Brown Rice Build your next grain bowl with a brown rice base. The grain has its fiber component intact, so one cup of cooked brown rice can provide almost 4 grams of fiber. 7. Chickpea Pasta We’ve got nothing against a classic bowl of spaghetti, but legume-based noodles such as chickpea pasta provide slightly more fiber (and protein) per serving, making them a blood sugar-friendly choice for those focused on stabilizing their glucose levels. A 2-ounce serving of chickpea pasta can put 7 grams of fiber on your plate. For reference: any food that contains more than 5 grams of fiber per serving is considered an excellent source of the non-digestible carb. 8. Chickpeas Hummus. Pasta. Stews. Chickpeas are versatile, complex carbs that are packed with healthy fiber: A ½ cup of the legumes contains 6 grams of filling fiber. 9. Chia Seeds While we typically think of chia seeds as a source of good fats, they do contain a small amount of carbohydrates, the majority of which come from fiber. Just 2 tablespoons of chia seeds serve up an impressive 10 grams of fiber. Chia seed pudding, anyone? 10. Lentils A cup of cooked lentils can provide nearly 16 grams of fiber, more than half of your daily needs for the nutrient. Don’t miss our nutritionist’s guide to lentils for everything you ever wanted to know about this fiber-rich legume. 11. Oat Bran Whip up a batch of oat bran muffins the next time you need a fiber boost. One cup of oat bran supplies a stellar 15 grams of dietary fiber along with iron, magnesium and manganese. 12. Oats A cup of cooked oatmeal can put 4 grams of fiber in your bowl. Start the day with these energizing carbs using one of these nourishing oatmeal recipes. 13. Oranges Oranges are a great source of soluble fiber that promotes healthy LDL cholesterol levels. One medium orange can serve up 3 grams

How to Eat Healthier Every Single Day

If we all knew how to eat healthier, we’d all be doing it, right? The truth is, eating healthy is both easy and complicated. It’s complicated, because food marketers and fad diets confuse public perception about what’s healthy and what’s not. A prime example of that is the low-fat food trend of the 90s versus the even trendier high-fat keto diet today. But eating a healthy diet can truly be simple. There are a few totally manageable principles that have stood the test of time. Follow these Nutritious Life-approved guidelines, and you’ll eat healthier every single day. Promise. Here are six ways to eat healthier every day, from a nutritionist’s point of view. Eat more vegetables You may not need studies to tell you that vegetables are healthy, but just in case you’re not convinced: Research shows that eating seven or more servings of vegetables a day significantly reduces your risk of cancer, heart disease and stroke. Yep, that’s right, vegetables can save your life. Veggies are loaded with disease- and age- fighting antioxidants and fiber, which promotes gut health and helps keep you full. They also have high water volume, which aids in hydration and keeps you feeling full long after you showed that zucchini the way to your belly. Drink water Speaking of water, hydration affects everything from the glow of your skin to the energy you bring to your workout. And yes, you should aim for eight glasses a day. Not drinking enough water could translate to overeating, headaches and low energy. Forget ‘cheat days’ Cheat days have a negative connotation, which is why I don’t support them and instead promote the idea of “conscious indulgence.” A conscious indulgence should be a portion-controlled, nutrient-dense option of what you’re craving, and eaten from a positive place, not hiding in shame because you’re a “cheater”. This is the whole philosophy behind Nutritious Life’s Eat Empowered pillar. RELATED: How Often You Should Have a Cheat Meal Cut sugar If you check ingredient labels, you’ll see that sugar sneaks into so many things: sauces, peanut butter, nut milks, crackers, yogurt. The the list is endless. You don’t need to freak out about small amounts of sugar, or those conscious indulgences I mentioned above. You do need to be aware of your overall sugar consumption since it’s easy to eat sugar mindlessly. You want to avoid that because excess sugar is linked to obesity, diabetes and possibly even cancer. RELATED: Is the Natural Sugar Found in Whole Foods Healthier Than Added Sugar? Choose whole foods Prioritizing whole foods over processed ones is a good way to accomplish all the other healthy-eating tips on this list. By eating whole foods, you’re automatically eating less added sugar and more fiber. You’re also limiting things like food coloring and artificial flavors. Mixing up your whole foods also ensures you’re consuming a wide variety of vitamins and minerals. Cook more It’s not that you can’t find healthy restaurants. It’s that you have much less control over the ingredients when you dine out. So, while there’s no shame in eating out, cooking gives you more say in what goes into your meals. Plus, spending time in the kitchen can promote a fun, empowered relationship with eating—one that is based on experimenting with lots of nutritious foods that fill you up, body and soul.

How to Start Eating Healthy in 5 Easy Steps, According to a Dietitian

If you—like so many of us—are resolving to eat healthier, you’re not alone. But where to start? While cleaning up your diet can seem daunting, it’s easier than you think if you stick to these healthy-eating tips that stand the test of time. Here’s 5 ways to start eating healthy, and stick with your new eating plan for years to come. 5 Easy Steps to Start Eating Healthier Choose Color Over Calories Do you think our ancestors counted calories or macronutrients? No! The next time you cook or plate your food, think about how colorful your plate is. Instead of counting calories, aim for three different colors on your plate. This helps foster a healthy relationship with food, while putting nutrients ahead of calories. RELATED: 7 Delicious, Easy Grain Salads That Are Filled With Vegetables Of course, when I talk about “color” on your plate, I’m not talking about food coloring. I’m talking about a diet rich in fruits and vegetables. Eating foods in a variety of colors—such as kale, cucumber, lentils, bananas, and cabbage—helps promote gut health and ensures you’re getting tons of disease-fighting antioxidants. Make Your Own Meals Over 36%of Americans eat at a fast-food restaurant on any given day, according to the CDC. Although there’s nothing wrong with eating out occasionally, in most cases, we’re in the dark about how this food is prepared and what actually goes into it. What type of oil is used? How are the ingredients sourced? But choosing to cook in your kitchen means you control the quality, quantity, and nutrient density of your meal. Don’t feel like you have enough time to cook at home? Try these hacks to save time: An Insta-pot or crockpot is the perfect kitchen tool for one-pot dinners. Dump in all your ingredients, carry on with your day, then come back to a complete meal. Clean-up is easy, too! Buy frozen veggies to sauté and create a “build-your-own” bowl. Despite what you may think, frozen veggies still maintain their nutritional integrity, so you won’t sacrifice nutrition for convenience. Honor Your Hunger Diet culture has created confusion about what to eat (and when). The first step you can take to quiet the noise is to remind yourself that food is your friend. It’s essential for living, and you should enjoy it. To shift your mindset, first tune in to your body’s hunger level. Ask yourself, “How hungry am I right now?” By listening to your body and not waiting until you’re starving, you’ll make healthier decisions (not ravenous ones!). The goal is to feel slightly hungry to satisfied throughout the day, avoiding extremes. RELATED: The Best Portion Control Hack to Avoid Overeating One of the best ways to honor your hunger level is to plan ahead. You may decide to snack right before a long meeting or eat a little more at lunch before an afternoon flight. Remember your snacks need to be balanced (read: snacks that are a good source of fiber, like an apple, and have some protein/fat, like almond butter). I generally don’t leave the house without a snack in my bag. I’ve been caught too many times hungry with no food, so I’ve learned to be ready. Keep Your Portions In Check In addition to tuning into your hunger level, educate yourself on portion control. Portion control is the amount of food you should consume, based on your individual needs, which vary with factors like activity level, age, and weight. Don’t know what your ideal portion is? This is where seeing a dietitian or nutrition coach can be helpful (You can also check out the Nutritious Life portion control primer for more info.) Portion control is important, because even though the quality of your food matters (see above!), you can’t ignore quantity, either. One appetite study even shows that people trained in proper portion control make healthier food choices and choose lower-calorie foods in high-portion situations. Balance Your Plate Whether you’re preparing a meal (or a snack) at home or ordering lunch at your favorite café, eating a balanced meal is one of the best things you can do for your health. A properly balanced, nutrient-dense plate will regulate your blood sugar, provide satiety, and boost your energy to conquer your day. You may already know this if you follow the Nutritious Life healthy-eating principles, but it’s worth repeating: The key to balancing your plate is focusing on the right portions and proportions. Incorporating the right proportions of high-fiber carbohydrates, high-quality protein, and healthy fats is essential for creating a balanced plate. A good rule of thumb when building a balanced plate is to fill at least half your plate with non-starchy vegetables such as greens, asparagus, and broccoli; a quarter with high-quality protein such as grass-fed beef, wild-caught salmon, beans, and nuts/seeds; and a quarter from whole grains such as oats, quinoa, brown rice, or starchy veggies like potatoes. To help hit your veggie requirements, I recommend preparing your vegetables in advance for the week. Stock frozen greens to add to smoothies for breakfast; chop carrots, cucumber, celery, and bell peppers to add to a chicken salad for lunch; and roast a large sheet pan of parsnips, kale, and cauliflower to pair with dinner. (Photo: Shutterstock)

Are Sprouted Grains Really Healthier Than Whole Grains?

Q: Are sprouted grains healthier than whole grains? A: At a time when everyone is constantly arguing about whether grains can be part of a healthy diet (Whole grains provide fiber! Gluten is the devil!), sprouted grains generally wear a little crown of goodness, no matter where you stand. My general thinking is this: sprouted grains do have some intriguing benefits, so if you can go sprouted, you should. However, they’re probably not that much better for you than regular old whole grains. Here’s what you need to know. What are sprouted grains? Okay, first some grains 101. Grains are the whole seeds of plants. All seeds contain growth inhibitors that keep them from germinating until they’re settled in the soil and feeling cozy, with ideal temperature and water conditions. RELATED: A Modern Guide to Ancient Grains To sprout grains, companies (or home cooks!) create those ideal conditions, deactivating the growth inhibitors and allowing the seed to germinate (AKA sprout) just a tiny bit, so it’s essentially the baby version of a plant. That sprouted seed is then eaten whole (like sprouted quinoa or brown rice or milled into flour, like in bread made with sprouted grains; as opposed to regular whole grains that are just the seed before it’s sprouted. Why are sprouted grains healthier? First, sprouted grains may be more easily digested. When a seed first sprouts, enzymes transform starch stored in the endosperm (the part of the seed that’s essentially stored food for the plant) into simpler molecules that can be easily digested by the growing plant embryo. Since those molecules are easier for the plant to digest, many believe they may also easier on human digestion. Some research backs up that argument in certain grains, like barley. Sprouted grains have also been shown to be higher in fiber and lower in gluten, which could help with digestibility (especially for those with gluten sensitivities!). RELATED: The Dos and Don’ts of Going Gluten-Free The most compelling science-backed argument for eating sprouted grains is that they’re straight-up higher in important nutrients. In addition to fiber, studies show sprouted grains may contain more essential amino acids and B vitamins, antioxidants, folate, and more. Those nutrients may also be more bioavailable. Just think: the seed is doing its best to make as many nutrients as possible available to the plant so it can grow, so it may also be helping your body out in the process. Some small differences in nutrient bioavailability have been noted between sprouted-grain and other whole-grain breads. Finally, sprouting significantly reduces levels of lectins—controversial “antinutrients” that may disrupt digestion—in whole grains. Is there a catch? All this compelling info may make you want to start swapping all of your grains for sprouted ones immediately, but it’s important to remember a few things. Most of these studies are small and the changes in nutrient concentrations are also small. In other words, a tiny bit of extra folate in your sprouted brown rice bowl may not make a significant difference on your long-term health compared to if you ate a non-sprouted brown rice bowl. If you have the chance to go sprouted, go for it! Sprouted grains are a healthy addition to any diet, as are whole grains. Just keep steering clear of refined, processed grains first and foremost.

Should You Cut Lectins Out of Your Diet?

Q: I’ve heard some people say you shouldn’t eat beans or grains because of lectins. Are lectins actually bad for you? A: Foods that contain lectins are not necessarily all bad for your health. There is some evidence, however, that suggests limiting your intake may be beneficial—especially if you’ve got a lot of GI issues. RELATED: How to Stop Burping, Bloating, Heartburn, and Farting Here’s what you need to know. What Are Lectins? Lectins are proteins that bind to carbohydrate molecules. They’re found in a variety of foods but are at their highest concentrations in raw beans and grains (especially the healthier, unrefined ones like whole and ancient grains). There are many different kinds, some of which are actually beneficial, that the body uses to carry out basic functions. However, certain lectins are considered toxic or “antinutritional”(sounds scary, I know, but don’t panic!) mainly because of how they act in the gut. Basically, your body can’t digest them, so they get into the GI tract and start causing trouble. They can mess with the regeneration of cells that protect the gut lining, which means bad stuff can slip through into the bloodstream. That can trigger an immune response, leading to inflammation, the process at the root of so many diseases. RELATED: The Gut-Brain Connection and How It Impacts Your Health Consuming way too many lectins can lead to digestive issues like cramping and bloating and may also prevent effective absorption of important nutrients like protein. Should I Avoid Lectins? Followers of the Paleo Diet say you should cut foods that contain lectins from your diet altogether. It is true that most people overdo it when it comes to the amount of grains in their diet, but especially if you’re a vegetarian or vegan, you’ll likely need the healthy protein and fiber (not to mention vitamins and minerals) beans and whole grains provide. RELATED: The Essential Guide to Plant-Based Protein The most important point, no matter your diet: You can significantly reduce the amount of lectins in beans and grains via a few processes: soaking, fermenting, sprouting, and cooking. (Yes, simply cooking!) So assuming you’re not eating raw quinoa or lentils (ew), you’re probably already ahead of the game. I recommend also choosing sprouted breads like Ezekiel, or fermented like sourdough. Work more sprouted beans and grains into your diet, and soak your beans overnight before eating. If you find that your stomach is still upset every time you eat foods high in lectins, try swapping that extra serving of bread with, say, some roasted artichokes.

Brown Rice vs White Rice: Is Brown Really Better?

You thought you had the brown rice vs white rice argument put to bed already. You’ve been told to eat whole grains and you’ve even made the big switch to brown rice when treating yourself to sushi and Chinese. But, you’re not really loving it and you’re wondering what the real deal is with it. Let’s put it to bed for good this time. The Low Down on White Rice White rice is uber processed. When you hear that you should be avoiding all “processed and refined grains”, well, white rice is at the top of that list. A grain is considered a whole grain when it includes 3 parts: the bran, germ, and endosperm. The bran is the outer skin of the edible kernel. It contains antioxidants, B vitamins, and ﬁber. The germ also contains B vitamins, some protein, minerals, and healthy fats. The endosperm contains mostly carbohydrate, protein and some vitamins and minerals. White rice has both the bran and germ removed, leaving only the endosperm, which is the nutritionally almost void part of the grain. When you’re downing that bowl of rice with your General Tso’s chicken, you’re not consuming any fiber and you’re getting less B vitamins, folate, potassium and protein than brown rice. Science has even shown a potential connection between a diet high in white rice and an increased risk of Type 2 diabetes, metabolic syndrome, and cardiovascular disease. Side note: Most white rice produced in the US is enriched to add thiamin (vitamin B1), iron, and folate back into it, leaving it nutritionally greater in these vitamins compared to brown rice. So Is Brown Rice Really the Better Option? Though white rice is enriched, it’s still missing the added benefits that brown rice has including protein, fiber, potassium, selenium, choline, phosphorus, and magnesium. The higher amounts of fiber in brown rice will also work to keep you fuller longer, potentially making you consume less calories over time. It also improves the good gut bacteria of your microbiome. Studies have shown that regular consumption of whole grains is associated with a lower risk of Type 2 diabetes. Makes sense because brown rice is lower on the glycemic index. This study in particular shows that a group of overweight people who ate more brown rice than white were successful in reducing their glucose levels as well as their resistance to insulin. Brown rice has almost 4 times as much of the mineral magnesium compared to white, important for healthy bones and teeth and also helping regulate blood glucose levels and blood pressure. You get a whopping 88% of your daily requirements of manganese from brown rice, a mineral involved in collagen production (making it super important for skin health.) Brown Rice vs White Rice: The Verdict Still weighing your rice options? Generally, it’s always best to go whole. Whole real food wins again. Yes, you may get a little less B vitamins and iron but you’ll win in all other ways. Want to take it up a notch? Go for germinated brown rice. Nutrients are more bioavailable when consuming sprouted brown rice. Put in a request at your local sushi joint. And if you wanna add even more color to your rice bowl, check out black rice.