Consuming extra complete grains—similar to brown rice, wild rice, quinoa, farro, and barley—helps a wholesome digestive system and helps management inflammation, which is a think about kind 2 diabetes, coronary heart illness, and a few cancers. Cooking complete grains from scratch isn’t troublesome, however it might probably take an hour or longer and is probably not definitely worth the effort should you’re cooking for one or two. You’ll find precooked complete grains on the grocery store shelf subsequent to the packing containers of rice. Pop the pouch or bowl within the microwave and the grains shall be prepared in 90 seconds.
What to search for: Complete grains ought to be the primary ingredient, and the product ought to have little or no added salt, sugars, or components. Frozen cooked grains—similar to Dealer Joe’s Rice Medley with brown rice, crimson rice, and black barley—typically haven’t any sodium.
Simple methods to make use of it: With little effort, a bundle of plain complete grains might be the muse for a fundamental course. “Add some nuts, cheese, dried fruit, a can of legumes, or frozen veggies to drag collectively a fast weeknight meal,” McWhorter says. Or mix with black beans and chunky tomato salsa for a satisfying dish with loads of protein and fiber. You may also stir cooked grains into soups or toss them right into a salad.
