The common phrase going around the exercise circuit is that one must eat to workout. While it is true calories must be consumed to fuel the exercises, it’s important to be mindful about what you eat because that’ll impact fat loss goals. A vital component of the paleo diet are whole grains. Develop healthy food habits by learning how to properly cook them in this week’s article.
A high-fiber whole grain that is high in protein, barley boasts many health benefits. To cook a cup of barley, add 3 cups of water in a pot together with the barley and bring to a boil. Once at a boil, lower the heat and cook for approximately 30-45 minutes for pearl barley or 90 minutes in total with hulled barley.
Another good whole grain is brown rice. Brown rice has its side hull and bran that results in quicker cooking times and increased digestibility. Brown rice provides protein, calcium, thiamine, fiber, and potassium. Additionally, its low glycemic rating makes it the ideal staple for diabetic diet because it helps to reduce insulin spikes.
A feature in many healthy meals, quinoa is gluten free and provides many nutrients. High in protein and essential amino acids, the edible seeds contains iron, B vitamins that are important for neurological functions of the body, calcium, magnesium, phosphorus, potassium, and fiber. To cook a cup of quinoa, add 2 cups of water after rinsing the product to rid it of seeds and potential stones and cover with a lid. Bring the water to a boil and then lower the heat for a total cooking time of 20 minutes.
Another good whole grain is wild rice. Higher in protein than other whole grains, wild rice is a good source of fiber, folate, magnesium, phosphorus, manganese, and zinc. To cook a cup of wild rice, add 1 and ¾ cups of water in a pot. Allow it to come to a boil and then lower the heat. Cook for 45-60 minutes, or until the rice splits open. Drain the excess water in a colander.
Lastly, we have the timeless classic in oats. Oats are known to lower blood pressure, provide a good amount of the recommended daily fiber intake, lower bad cholesterol, and is sated – meaning you stay full longer. To cook a cup of oats, add 2 cups of water and bring it to boil. Once it is boiling, reduce the heat and cook for 10-20 minutes with frequent stirring to prevent burning.
Now that we’ve provided the low-down on how whole grains benefit your life, go out there and cook yourself a serving. There is no better way to complement your workout plans and achieve fitness goals by eating right. As a reminder, please consult a medical professional prior to beginning any exercise regime or a nutritionist to ensure the proper diet is followed.