By: Maria McConville, MS, RDN
The beginning of each new year brings a resurgence of new diets and weight loss plans. These diets come in every shape and size. Some of the old—and new—diet plans focus on reducing calories by reducing carbs. But these diets don’t always distinguish between the carbs that give us energy and provide valuable nutrients (think fruit, vegetables, whole grains, dairy products) and the carbs that provide some energy (calories) but little to no nutrition (think candy, soda, and chips). If you’re looking for a way to try some nutritious options for carbs that give you the energy you need to fuel your performance, there are some great grains on the market worth trying, and the new year is a perfect time to test them out.
Great grain alternatives
I recently attended the Academy of Nutrition and Dietetics’ annual Food and Nutrition Conference and Expo (FNCE) in Denver to explore the latest advancements in food and nutrition. Taking center stage at the food expo, where food companies give samples and literature about new products, were a category of foods made with gluten-free (GF) ingredient substitutions for typical carbs or grains.For example, I tasted pizzas with crusts made from:
- roasted cauliflower (my favorite),
- chickpea flour, and
- sweet potato flour.
Gluten is a protein naturally found in some grains, including wheat, barley, and rye.
In a quest to reduce carb count and entice diet-conscious shoppers, increasingly more food companies are creating products using different gluten-free grains to replace the wheat most commonly used to make bread and pasta that are staples of many diets. Gluten-free foods are important for people diagnosed with celiac disease or gluten intolerance, who can become sick if they eat it. But some GF products are higher in calories and not necessarily better for you if you aren’t gluten intolerant. Learning to read product labels to check the ingredients list and the nutrition profile can be very helpful.
Since my visit to the conference, I’ve started experimenting with some of these alternate grains. A recipe for Cacio e Pepe Farinata (cheese and pepper flatbread), which uses chickpea flour instead of wheat flour (plus water, olive oil, salt, pecorino Romano cheese, and black pepper), has become one of my new, favorite gluten-free staples because I feel better when I limit gluten. I top it with vegetables and a light sprinkle of mozzarella. I also like to dip it into olive oil or hummus. One of my gluten-free colleagues loves chickpea penne baked in tomato basil sauce with ricotta and parmesan.
Another newcomer to the market is a rice alternative made from lentils, peas, and chickpea- and rice flours, which give the dish a higher protein, fiber, and vegetable profile than conventional rice. These vegetable rices can be used in any rice-based recipe, such as rice bowls, burritos, paella, and rice pudding. These vegetable rice products work in a wide array of dishes spanning cultures and cuisines, just like traditional rice. They come in a variety of flavors too. I like to pair lemon-pepper-flavored vegetable rice with grilled salmon.
Although quinoa has been gaining popularity in Western countries for the last few decades, people in South America have eaten this grain for thousands of years. Quinoa types include red, black, and white. White quinoa is the least bitter of the 3 varieties and often used as a rice substitute. Red and black quinoa have a chewier texture and hold up better in cold dishes like salads. In addition to being richer in protein and fiber than regular rice, quinoa is a good source of essential nutrients such as folate, copper, magnesium, zinc, and iron. A nutrient powerhouse, quinoa is also versatile and easy to prepare. I love using quinoa as a base in Mediterranean bowls with hummus, chickpeas, cucumbers, tomatoes, and feta cheese.
More and more products are substituting other grains and flours. For example:
- Teff flour (GF) has been used to make Ethiopian injera (flatbread) and other dishes for centuries. It’s a highly resistant starch (it doesn’t get digested in the small intestine but feeds good bacteria in the large intestine), which is helpful in managing blood sugar. Teff also contains a good amount of calcium.
- Amaranth flour (GF) can be used in unleavened breads, like tortillas, instead of wheat flour.
- Spelt flour—which contains gluten—is a whole grain that can be substituted for whole wheat flour in breads, cookies, and muffins.
Each of these grains has a different taste and different nutrient profile including its amounts of calories, protein, fiber, and key minerals. Whether you’re gluten-free or not, there are many great grain options to choose from to liven up your recipe file.
If you cook at home and want to expand your grain repertoire, start with simple recipes, as I did. Cookbooks and the Internet can give you lots of ideas. You also might want to learn more about the nutrition in different grains. Let the new year and renewed fitness goals inspire you to try some healthy grain alternatives to help fuel your everyday performance and mission readiness.
