As we all know, the best way to get carbs is to eat whole grain. Not only they contain more fiber than rice or white bread, whole grain can bring more vitamins to you. Nowadays most food has it whole grain version like whole wheat bread or multi grain cereal. There is no excuse for you not to eat whole grain.
However, is all whole grain food created equally? The answer is no. Brown rice contain more calories than white rice and some whole grain food that contain too much fiber can upset your digest system. You have to change your diet slowly in order to get the most from it.
Here are a few whole grains that I recommended. They all contain tons of vitamin and fiber than help your burn fat faster. And at the same time they fuel your muscle with high quality carbohydrate.
Quinoa – Quinoa is a species of goosefoot(Chenopodium) grown as a crop primarily for its edible seeds. Considered to be a grain crop, it is a pseudocereal rather than a true cereal, as it is not a grass Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.
quinoa contains a balanced set of essential amino acids for humans, making it an unusually complete foodstuff. This means it takes less quinoa protein to meet one’s needs than wheat protein. It is a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten free and considered easy to digest..
¼ cup of dry Quinoa has 159 calories, 6 gram of protein, 2 gram of fat and 29 gram of carbs. It contain all kind of protein that you need
Amaranth greens, also called Chinese spinach is a very good source of vitamins including vitamin A, vitamin B6, vitamin C riboflavin and folate, and dietary minerals including calcium, iron, magnesium, potassium, zinc, copper and manganese. However their moderately high content of oxalic acid inhibits the absorption of calcium, and also means that they should be avoided or eaten in moderation by people with kidney disorders, gout, or rheumatoid arthritis. Reheating cooked amaranth greens is often discouraged, particularly for consumption by small children, as the nitrates in the leaves can be converted to nitrites, similarly to spinach.
¼ cup of Amaranth has 182 calories, 7 gram of protein, 3 gram of fat and 32 gram of carbs, it contain higher fatty acids like omega-3s than other grain
Barley – Barley was, alongside emmer wheat, a staple cereal of ancient Egypt, where it was used to make bread and beer; together, these were a complete diet. There is two kind of barley, hulled and pearled. The first on is less processed and has more fiber than the second one. Beside fuel your body, it also lower your cholesterol and regulates your blood sugar with a soluble fiber call beta-glucan
¼ cup of barley contain 176 calories, 5 g of protein, 1 gram of fat and 39 gram of carbs.
Wild Rice – I thin I don’t need to explain this one for you as many of you have already mixing wild rice with white rice. It is better than brown rice because it contain less calories and has more protein and other nutrients.
¼ cup of wild rice has 143 calories, 6 gram of protein, .5 gram of fat (very good!) and 30 gram of carbs