9 fibre-rich carbs that are healthier than brown rice
Fibre is a crucial part of a balanced diet, especially as we get older and digestion slows down. While brown rice is often seen as a go-to healthy carb, there are many other carbohydrate-rich foods that offer even more fibre, alongside vital nutrients to support your wellbeing.
Lentils When it comes to nutrition, lentils are a superfood, offering nearly double the fibre of brown rice. A half-cup of lentils can deliver about 8 grams of fibre, providing many health benefits including regular bowel movements for healthy digestion and that provide an environment to foster the growth of beneficial bacteria in your gut. The fibre in lentils also helps slow the absorption of sugar into your bloodstream, destroying the energy crash after a high-sugar meal. .(Image: Canva)
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Black Beans Black beans are rich in soluble and insoluble fibre, which will work in tandem to improve digestion and help lower blood cholesterol. A half-cup of black beans provides about 7.5 grams of fibre, which increases the time digestion takes and thus making sure blood sugar is stable after consuming carbohydrates. This is especially important for women over 40 as hormone shifts affect insulin sensitivity. Black beans also provide a nice ratio of protein, which makes a filling option for meals if weight management is key..(Image: Canva)
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Split peas Split peas contain both soluble and insoluble fibre, with each half-cup cooked serving providing approximately 8 grams of fibre. Soluble fibre can form a gel in our gut that slows digestion. This helps control blood sugar levels while reducing our levels of LDL (bad) cholesterol. Insoluble fibre provides bulk to stool, helps keep stool moving through the digestive tract, and reduces constipation. Additionally, split peas are inexpensive and easy to prepare, providing a quick way to increase fibre intake by using hearty soups and stews..(Image: Canva)
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Oats Oats are a popular breakfast choice partly because they are heart-healthy, in large part because oats contain a high level of beta-glucan soluble fibre. Beta-glucan reduces cholesterol by binding to bile acids in the intestines, which contributes to lower risk of heart disease with age. Oats slow digestion, helping to prevent spikes in blood sugar and also creating a satisfied feeling that reduces overeating. There are many ways to include oats in breakfast; porridge or in baked items such as muffins or breads. .(Image: Canva)
Barley Barley is a versatile grain containing both soluble and insoluble fibre, as well as a significant amount of beta-glucan. This combination of fibres supports digestive health by aiding with constipation prevention and providing food for gut bacteria, while also contributing to improved blood sugar control by slowing down the absorption of carbohydrates. With its low glycaemic index, barley is digested gradually, providing energy at a steady pace which can help prevent energy crashes. .(Image: Canva)
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Chickpeas Chickpeas have around 6 grams of fibre in every half cup serving, which is a significant amount compared to brown rice. The high fibre content promotes more regular bowel movements and supports a healthy gut microbiome, which is important for immune function. Chickpeas are also a great source of protein and are a source of important minerals like magnesium for muscle and nerve function, and folate for cell health..(Image: Canva)
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Quinoa Quinoa is a unique carbohydrate because it’s a complete protein and has more fibre than brown rice (about 5 grams per cooked cup). The fibre in quinoa aids digestion and helps provide feelings of fullness. It is also gluten-free (for those intolerant to gluten), and is high in minerals like magnesium, potassium, and iron, which support heart health, muscular function, and oxygen transport in the blood - all of which are especially important for women as metabolism changes with age..(Image: Canva)
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Benefits of fibre Fibre has an important role in health. It aids the digestion process by preventing constipation and feeds helpful gut bacteria that improve gut function and immunity. When fibre is consumed it helps regulate blood sugar levels by slowing the absorption of carbohydrates, thus eliminating leaky blood sugar spikes that lead to insulin resistance..(Image: Canva)
What Experts Suggest Health care professionals recommend aiming for 25-30 grams of fibre a day from a variety of fruits, vegetables, legumes and whole grains. Having a variety of sources will help you maximise your benefit of all the types of fibre (soluble and insoluble) as well as for the many vitamins and minerals..(Image: Canva) Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis
