FitSugar

Whole Grain Calorie Breakdown

Jenny Sugar — Sat, 17 Mar 2012 19:17:37 PDT

Whole grains are healthy for us because they're loaded with immune-boosting vitamins, energy sustaining carbs, and filling fiber to encourage weight loss, and they are a low-fat source of protein. With so many to choose from, find out which grains are lowest in calories and which offer the most fiber and protein.

Grain (1/4 cup dry)	Calories	Fat (g)	Carbs (g)	Fiber (g)	Protein (g)
Amaranth	180	3	31	7	7
Barley	176	.6	39	7.8	5
Buckwheat	146	1.4	30	4.3	5.6
Bulgur Wheat	150	.5	34	4	5
Millet	189	2.1	37	4.3	5.5
Oats Groats	180	3	30	5	7
Oats, Rolled	95	1.8	16	2.5	3.5
Oats, Steel Cut	150	2.5	27	4	5

Continue reading to see the nutritional info for other whole grains.

Eating White Rice Increases Your Risk of Diabetes, Study Says

Leta Shy — Fri, 16 Mar 2012 13:32:41 PDT

Chances are you already know to avoid those high-carb, low-nutrition white foods like white potatoes, rice, and bread. A new report from Harvard released this week further confirms that regularly eating white rice is not a good idea. The study, published in the British Medical Journal, found that each serving of white rice you eat a day increases your risk of developing type 2 diabetes by 11 percent.

The researchers reviewed data from 352,000 participants, including major studies in Asian populations, where participants ate up to four servings of white rice a day (compared to only one or two servings a week in Western countries). The results of the review found that those who ate the most rice increased their risk of developing diabetes by one and a half times, and in general each 5.5-ounce serving of white rice they ate increased their risk of developing type 2 diabetes by 11 percent.

Numerous studies have already shown that white breads, pastas, and rice lead to a spike in blood sugar levels, which is a risk factor for developing type 2 diabetes. And since white rice is rapidly digested, you'll be more apt to be hungrier sooner (and therefore overeat) if your meal includes a big bowl of the grain. The new finding isn't a reason to avoid all your favorite white foods altogether, but a reminder that regularly choosing more nutritious foods like whole grain bread and pasta or brown rice helps not only keep you full but also reduces your risk of developing chronic disease. Ready to ditch the rice? Here are five grains you should be cooking with instead.

Products Made With Protein-Packed Quinoa

Jenny Sugar — Tue, 28 Feb 2012 12:55:54 PST

I'm a huge fan of quinoa, not only for the poppy, slightly chewy consistency, but more so because it's so healthy. A one-cup serving of cooked quinoa offers 5.2 grams of fiber and 8.1 grams of protein (seriously trumping brown rice in both nutrients). If quinoa's unique texture is a turnoff for you, here are a few products to help you reap the goodness of the grain.

Skip the Spoon: 5 Bowl-Free Ways to Use Oatmeal

Jenny Sugar — Thu, 16 Feb 2012 00:14:34 PST

Who doesn't love cupping their hands around a warm bowl of oatmeal, especially during colder, Winter months? Aside from a satisfying breakfast, the nutritional power of fiber- and protein-filled oats can be enjoyed in other ways as well. If you're tired of oatmeal for breakfast, reap the benefits of oats with these ideas.

Meatloaf or veggie burgers: Since oats have a sticky, gelatinous consistency when wet, they're great at binding ingredients. Try this basic meatloaf recipe from YumSugar, or if you're a vegetarian, substitute oats for the quinoa in this recipe for chickpea barley and quinoa veggie burgers.
Pancakes: Try adding oats to pancake batter for a heartier stack of flapjacks. Here's one of my favorites: banana almond oatmeal pancakes.
Topping on toast: Add fiber and protein by sprinkling rolled oats on toast smeared with almond butter, jam, or this homemade pumpkin butter.
Cookies: Oatmeal cookies are a delicious way to enjoy oats, but if you're looking for a twist on the basic recipe, bake up these Peanut Butter Oatmeal Sandwich Cookies made with bananas and peanut butter.
Energy bars: Oats taste amazing when paired with nuts and fruit, so if you're looking for a way to bite into oats, cook up these quinoa, apricot, and nut clusters, or a batch of these chewy pumpkin oatmeal coconut bars.

Mix It Up: Two Whole Grains Are Better Than One

Jenny Sugar — Fri, 13 Jan 2012 13:36:31 PST

I'm a whole grain junkie. Check my pantry; I have at least five on hand at all times. I get a little crazy with my grains, too, and instead of cooking quinoa all by its lonesome self, I mix in another grains, like millet. The combo takes your taste buds on a flavorful ride. And if you're not a fan of a grain's texture, say the chewiness of barley, adding in another grain can disguise the texture a little, making it more palatable. You also reap the nutritional benefits of both grains at the same time.

It's best to pair grains with similar cooking times. You might need to experiment with adding extra water or increasing the cooking, but once you perfect cooking two grains together, you'll never look back. I usually measure out half a cup of each dry grain to yield about two cups total once cooked. A half-cup serving of the mixed cooked grains contains approximately an 1/8 cup of each dry grain. Here is the nutritional info below for my favorite combinations.

Dry Grain Combo	Calories	Fiber	Protein
1/8 cup millet, 1/8 cup long grain brown rice	180 (95 + 85)	3.6 (2.1 + 1.5)	4.3 (2.8 + 1.5)
1/8 cup quinoa, 1/8 cup pearled barley	166 (78 + 88)	5.4 (1.5 + 3.9)	5.5 (3 + 2.5)
1/8 cup sushi rice, 1/8 cup brown basmati rice	155 (75 + 80)	1.5 (.5 + 1)	4 (2 + 2)
1/8 cup teff, 1/8 cup short grain brown rice	175 (90 + 85)	3.5 (2 + 1.5)	5 (3.5 + 1.5)
1/8 cup wild rice, 1/8 cup white basmati rice	160 (75 + 85)	1.5 (1 + .5)	5 (3 + 2)
1/8 cup amaranth, 1/8 cup rolled oats	138 (90 + 48)	4.8 (3.5 + 1.3)	5.3 (3.5 + 1.8)
1/8 cup buckwheat groats, 1/8 cup oat groats	126 (71 + 55)	4.1 (2.1 + 2)	5.9 (2.4 + 3.5)

Hearty Whole Grains: It's What's For Breakfast

Jenny Sugar — Fri, 28 Oct 2011 14:23:32 PDT

Yogurt with fruit and cereal was my go-to breakfast over the past couple months, but now that it's chillier, I crave cupping my hands around a steaming bowl of warm creaminess. Aside from the traditional bowl of oatmeal, you can get creative with other whole grains for breakfast. Preparing the grains the night before saves time in the morning. Plus the fiber of whole grains is so filling, you won't even think of reaching for a midmorning ~~doughnut~~ pick-me-up. Need some ideas? Check out these sweet and savory breakfast bowls to warm you up and get you going.

Source: Flickr User norwichnuts

What 100 Calories Really Look Like: Whole Grains

Jenny Sugar — Thu, 08 Sep 2011 02:52:35 PDT

You know what 100 calories of fresh fruit look like and 100 calories of Summer veggies too, but now that cooler weather is around the corner, it's time for warm whole grains. Keep reading to find out what 100 calories of your favorite whole grain looks like.

*All measurements are based on dry, uncooked grains (grains may expand up to double their size when cooked). The red bowl shown in the photos is a small soup bowl - about 4.5 inches wide.

4 Reasons to Eat Whole Grains Instead of Refined

Leta Shy — Wed, 20 Jul 2011 11:37:33 PDT

If you're still filling your pantry with refined grains like white rice and white flour, think about instead adding a few whole grains into the mix. Whole grains are grains that are just that - whole. While refined grains are stripped of their bran and germ, whole grains still have all their parts intact.

Whether it's brown rice, quinoa, oatmeal, or buckwheat, we can't stop cooking with whole grains around here. If you haven't joined the whole grain fan club, try swapping out your snacks and sides from refined grains to whole grains to help sneak a little more nutrition in your diet. And you don't have to go all the way - if you just can't get on board with the taste of whole grains, experiment with adding equal parts whole grain flour to regular white flour in your baking or try mixing white rice with brown in order to reap some whole grain benefits.

Ready to learn why you should be eating whole grains instead of refined grains? Read on to learn about the benefits of whole grains (and the one time when you can eat all the refined grains you want).

Got the Brown Rice Blahs? 5 Nutritious Alternatives

Leta Shy — Tue, 14 Jun 2011 13:34:13 PDT

My go-to weeknight meal often features a side of brown rice. It's versatile and more nutritious than white rice and is easy to throw in a rice cooker or boil away on the stove while I'm preparing the main course.

But sometimes a dinner calls for a few other nutritional powerhouses. The next time you find yourself in the mood for something that can cook quickly in boiling water, try these alternatives instead - they're just as easy to cook and packed with even more nutrients!

Banish That Belly in 3 Easy Steps

Michele Foley — Thu, 24 Feb 2011 02:00:25 PST

Belly bulge. Muffin top. Love handles. There are a lot of names for that extra jiggle in the middle. Instead of nicknaming belly fat, let's get rid of it! And while having a flat, toned stomach may seem like a quest for the Holy Grail, it's not. First you need to understand why you have belly fat. After that, follow these three basic tips to banish it for good.

Eat the right foods. Having a healthy diet is an easy first step to banishing the bulge. Practice portion control, eat whole foods, and make sure your diet is a healthy balance of carbs, protein, and (good) fat. There are also foods, like whole grains, which help people lose belly fat.
Cardio, baby! If you want to slim down your midsection, it's time to step up your cardio in a major way. High-intensity activities like spinning, interval training, and running are all good ways to get a handle on your love handles.
Tone up. Listen closely: limiting yourself to ab exercises does not make a flat belly. It's a healthy diet and a solid routine of cardio that is going to help you drop the pounds. But toning your midsection and back area will sculpt your body, which helps you look slimmer. And by the time you drop all your belly fat, you'll be left with a drool-worthy six-pack. Zing!