12 Healthy Food Swaps For Your Favorite Refined Carbs

Saturday, 22 April 2017, 01:32:20 AM. These more nutritious choices will leave you more satisfied and energized
Make no mistake: Carbohydrates are essential—they're the body's main energy source. But the more refined a carb is, the worse it is for you: "Refined carbs have had much of the fiber and good-for-you compounds stripped away, which makes them less nutritious and filling," says Rachel Meltzer Warren, RDN, a nutritionist in Jersey City, New Jersey. Minimally processed kinds, on the other hand, are typically a package of vitamins, minerals, fiber, and starch that digest more slowly and keep you fuller longer, she adds. These tweaks let you replace refined carbs (white flour and sugar, say) with more nutritious choices (veggies, pulses, whole grains) for a full tummy and steady energy. Health.com: 18 Health Benefits of Whole Grains Breakfast Instead of quiche, whip up breakfast stuffed peppers. Crack 2 eggs into 2 halves of a bell pepper and bake them at 350 degrees until the eggs are firm (about 25 minutes). Top with fresh chives or a dried spice, like thyme. "The peppers spice up regular eggs but eliminate the crust and cream of a quiche," says Meltzer Warren. "Plus, they're beautiful to serve." Instead of French toast, make protein pancakes. Mash a ripe banana in a bowl, add 1 egg, and whisk with 2 tablespoons whole-wheat flour. Pour the mixture on a griddle over low heat and cook the way you would with normal pancake batter. "Fruit contains carbohydrates, but bananas also offer fiber, potassium, and vitamin C, unlike slices of French-toast bread," says Meltzer Warren. Instead...Read more
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