Madeleine Hull
Whole grains are packed with fiber, which can help lower cholesterol and reduce the risk of heart disease. They also help you feel fuller for longer, which can aid in weight management. However, some people choose to avoid grains due to allergies, intolerances, or the belief that it will improve their health and aid weight loss. To add more grains to your diet without increasing your sugar intake, try swapping out white bread and rice for whole wheat bread and brown rice. You can also add barley and bulgur wheat to soups, stews, and salads, or use whole grain spaghetti with your favourite pasta sauce. Quinoa is another great option that can be added to salads or combined with vegetables, cheese, and herbs for a tasty and nutritious meal.
How to add grains to your diet without adding sugar
| Characteristics | Values |
|---|---|
| Recommended daily intake | Three servings of whole grains each day |
| Choosing the right grains | Whole grains contain all parts of the grain seed in their original proportions. This includes bran, germ, and endosperm. |
| Examples of whole grains | Barley, bulgur wheat, quinoa, millet, brown rice, whole wheat bread, whole grain spaghetti noodles, whole grain bread, and pasta |
| Benefits of whole grains | Packed with fiber, which helps lower cholesterol and reduce heart disease risk. Fiber also slows digestion and absorption of carbohydrates, preventing spikes in blood sugar. |
| Tips for increasing grain intake | Swap out white bread and rice for whole wheat bread and brown rice. Add grains to soups, stews, salads, and casseroles. |
| Foods to avoid | Pre-cooked meats with grain-based coatings, seasoned meats with wheat-based or grain-based products, grain-based seasonings |
| Alternatives | Almond flour, pseudocereals (quinoa, buckwheat, amaranth), non-grain-based flours (almond, flaxseed, chickpea, soy, red lentil, coconut), dairy, fruits, and vegetables |
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What You'll Learn
Eat whole grains like barley and bulgur wheat
Whole grains are an excellent source of nutrients, including fibre, B vitamins, iron, magnesium, phosphorus, manganese, and selenium. They also contain all the essential parts of the grain seed, including the bran, germ, and endosperm.
Barley and bulgur wheat are both whole grains that can be easily incorporated into your diet. Barley is typically consumed as a whole grain and is a good source of fibre. It can also be milled into flour and used in baked goods, or cooked whole like rice. Wheat, on the other hand, is often ground into flour, which can result in a loss of fibre, minerals, and vitamins. However, whole wheat flour contains all parts of the grain and can be used in baked goods as well.
When it comes to nutrition, barley is denser in nutrients than bulgur wheat. It is a good source of vitamins, including vitamin B3, vitamin A, and vitamins B1, B2, B6, and K. Barley also contains higher amounts of iron, phosphorus, potassium, zinc, and copper. On the other hand, bulgur wheat is a good source of dietary fibre and is lower in calories, making it a good option for those watching their weight. It also has higher amounts of vitamin B5 and folate/vitamin B9.
- Use barley as a substitute for farro, buckwheat, or quinoa in your recipes.
- Cook barley whole, similar to rice, and serve it as a side dish or add it to salads.
- Use barley flour in baked goods, either on its own or mixed with wheat flour to boost the nutritional profile.
- Try bulgur wheat as a low-calorie alternative to other grains.
- Use bulgur wheat in salads, soups, or as a side dish.
- Mix bulgur wheat with cut veggies, feta cheese, lemon, herbs, and olive oil for a tasty and nutritious main meal.
Remember, both barley and bulgur wheat contain gluten, so they are not suitable for those with gluten intolerance or celiac disease.
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Avoid grains with added sugar, like molasses in brown bread
While grains can be a healthy addition to your diet, it is important to be mindful of the added sugars that are often present in grain-based products. One example of this is molasses brown bread.
Molasses brown bread is a type of bread that is made with whole wheat flour, molasses, and sometimes honey or sugar. While it can be a delicious treat, the presence of molasses and additional sweeteners means that this bread may contain more sugar than other types of bread.
To avoid consuming excess sugar when adding grains to your diet, it is advisable to opt for whole grains that are unprocessed and do not have added sweeteners. When choosing bread, look for options that are made with whole grains and do not contain added sugars or honey. You can also make your own bread at home, controlling the amount of sugar that goes into it.
If you enjoy the flavour and texture that molasses provides, you can still include it in your diet in moderation. Try to balance your consumption of molasses brown bread with other whole grain options that do not contain added sugars. This way, you can enjoy the benefits of whole grains while managing your sugar intake.
Additionally, when following a grain-based diet, it is important to be mindful of other sources of added sugars. Read ingredient labels carefully and choose grain-based products that do not have excessive amounts of sugar or other sweeteners. By being mindful of added sugars, you can enjoy the nutritional benefits of grains while maintaining a healthy diet.
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Choose pseudocereals like quinoa, buckwheat, and amaranth
Pseudocereals, such as quinoa, buckwheat, and amaranth, are excellent alternatives to traditional cereals. They are often mistaken for conventional cereals like wheat, barley, and maize but belong to a different plant family. Pseudocereals are an ideal option for those with gluten intolerance or allergies, as they are gluten-free. They are also a good source of valuable nutrients, including proteins, fatty acids, high-quality carbohydrates, vitamins, minerals, fibre, and amino acids.
Quinoa, for instance, is a nutritious alternative to cereals and has been a staple food in South America for thousands of years. It is rich in minerals like manganese, copper, and magnesium and can be used in a variety of dishes, including porridge, soups, and as a gluten-free substitute for rice. Buckwheat is another pseudocereal that contains lecithin, which helps regulate cholesterol levels and may have positive effects on mental health. Amaranth is also rich in lecithin and is an excellent source of amino acids, including lysine.
These pseudocereals can be used in a variety of dishes and are quite versatile. For example, quinoa can be added to salads, combined with vegetables, cheese, and herbs for a main meal, or used as a side dish. Amaranth and buckwheat can be ground into flour and used in baking or to make pasta. They can also be found in muesli and baked goods.
When preparing pseudocereals, it is important to be aware of potential drawbacks. For example, quinoa contains bitter compounds called saponins, which can be harmful in high concentrations, so it is recommended to wash quinoa thoroughly before cooking. Similarly, buckwheat has a husk that can cause skin sensitivities, so commercially available products are usually sold hulled. Despite these considerations, pseudocereals offer numerous health benefits and are a valuable addition to a well-rounded diet.
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Add grains to soups, stews, salads, and casseroles
Adding grains to your diet is a great way to get more fibre, B vitamins, iron, magnesium, phosphorus, manganese, and selenium. Here are some ways to add grains to your soups, stews, salads, and casseroles without adding sugar:
Soups
According to the Oldways Whole Grain Council, the best way to add grains to soup is to cook them separately. This guarantees the best proportions of liquid to seasoning, ensuring the grains are not undercooked or overcooked. Start cooking your grains separately before you begin working on the soup, and add them to the soup during the last few minutes of cooking. This method is especially good for dishes like paella or jambalaya, which require rice to be cooked in a flavorful stock with vegetables and seafood. However, be aware that cooking grains in your soup can turn it into a porridge-like consistency.
Stews
Stews are a great way to incorporate grains into your diet. Grains that work well in stews include brown rice, quinoa, and barley. You can cook the grains separately and add them to your stew, or cook them directly in the stew if you prefer a thicker consistency.
Salads
Grain salads are versatile and highly portable, making them perfect for picnics or work lunches. You can use any type of grain, such as quinoa, farro, spelt, millet, or brown rice. For every cup of cooked grain, add an equal volume of chopped vegetables that taste great raw and won't break down too quickly, such as radishes, cucumbers, bell peppers, or carrots. You can also add beans, chicken, or cheese to make it more filling. For an Asian-inspired salad, use toasted sesame oil and rice wine vinegar.
Casseroles
Casseroles are a great way to use up leftovers and incorporate grains. A basic ratio for a casserole is 1 cup of aromatics (onions, celery, bell peppers, carrots, or fennel), 3-4 cups of protein (meat, fish, or beans), 2-3 cups of carbs (cooked grains, pasta, rice, or potatoes), 1-2 cups of vegetables, and 1-2 cups of sauce or binder (condensed soup, sour cream, white sauce, or cheese sauce). Combine all the ingredients in a greased baking dish, season well, and bake at 350 degrees Fahrenheit until everything is cooked through and bubbling around the edges.
Remember, when adding grains to any dish, be mindful of the extra cooking time required for the grains, as well as the impact they may have on the dish's consistency and seasoning.
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Consult a doctor or dietitian for a personalised plan
Consulting a doctor or dietitian is a great way to get a personalised plan for adding grains to your diet without increasing your sugar intake. Dietitians are experts in the science of nutrition and can provide evidence-based advice tailored to your needs. They can help you understand the difference between whole grains and processed grains, and how to identify them on food labels.
During your first consultation, a dietitian will ask about your medical history, current eating habits, and health goals. They will also conduct a physical assessment and review any relevant lab results. Based on this information, they will develop a personalised nutrition plan and guide you on how to implement it.
Dietitians typically have a Bachelor's degree in Dietetics or Nutrition and are often trained in a Master's programme in Clinical and Health Sciences. They may work in hospitals or clinics, or offer online consultation services. Some dietitians also have their own apps, which you can download and use to book appointments. Consultations usually last at least 45 minutes and may include nutritional assessments to evaluate your dietary needs and health status.
When choosing a dietitian, it is important to consider their credentials, experience, and whether they have worked with clients with similar goals. You can search for dietitians in your area online or ask your doctor for a referral. Dietitians' fees can vary depending on their location, experience, and the type of services provided, so it is worth considering your budget as well.
By consulting a doctor or dietitian, you can get a personalised plan that takes into account your unique needs and goals, and receive guidance on how to add grains to your diet in a healthy and sustainable way without increasing your sugar intake.
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Frequently asked questions
Whole grains contain all the important parts of the entire grain seed, including the bran, germ, and endosperm, in their original proportions. They are packed with fiber, which can help lower cholesterol and reduce the risk of heart disease. They can also help manage your weight as they keep you fuller for longer.
You can swap out white bread and rice for whole wheat bread and brown rice. You can also add barley and bulgur wheat to soups, stews, salads, and casseroles. Be sure to increase your fiber intake slowly to prevent gas and cramping, and increase your fluid intake.
Pseudocereals like quinoa, buckwheat, and amaranth are great alternatives to grains. You can also increase your intake of fiber-rich foods like fruits, vegetables, legumes, nuts, and seeds.
You can make grain-free amaranth pancakes with amaranth flour. You can also add millet to your greens to boost texture and make your meal more filling. Meat and fish are also options, as long as they are not seasoned with wheat-based or grain-based products.
