Food Safety
Training Programs
Specialized Services
Nourishing News
About CNS Contact Us

Email CNS FoodSafe



February 2014

Fiber Packed Grains: Barley, Bulgur, Quinoa & More

Packing your diet with fiber-rich grains is a very good thing!  A body of research links several health benefits to  fiber.  These benefits include maintaining a healthy digestive tract, reducing the risk of heart disease and cancer, and helping to maintain blood sugar levels and a healthy weight.  Recent studies suggest fiber may even reduce the risk of stroke.  Unfortunately only 5% of Americans meet their fiber goal of 25 grams (women) to 38 grams (men) daily.  Check out the grains on the chart in this newsletter that can boost your fiber intake.

Focus on Whole Grains
Whole grains are nutrient-rich, containing the entire grain kernel. The easiest way to spot a whole grain food is to look for “whole grain” listed first on the ingredient list.

Current dietary guidelines recommend at least three (3) servings of grains be “whole” grains each day (or half of your grain servings) .  A portion is generally equal to 1/2 cup cooked or a one-ounce portion of bread. Be mindful of portions, especially if you are diabetic.

Think Beyond Wheat
There are many ways to meet your fiber needs! Try some of these ancient grains:

grams per 1/2c. cooked

Barleyall barley is considered whole grain except for “pearled” barley, although it is still an excellent source of fiber.  Add cooked barley to stews, soups, salads and other grain dishes. 4 grams

Bulgurthere are different grinds of this nutty tasting grain, from course to fine.  Use course grinds for pilaf and casseroles, medium and finer grinds are great in cereals, side dishes and salads.

4 grams
Quinoathis is a gluten free grain. Steam as a side dish, stir into salads. 3 grams
Milleta tiny yellow grain with a mild flavor.  Add to soups and side dishes or have as a hot breakfast cereal. 3 grams
Teffthis tiny brown grain is gluten free and has a mild flavor.  Try as a breakfast cereal. 3.5 grams
Spelt (spelt berries): this nutrient rich, nutty-flavored grain is versatile.  Substitute for rice, add to soup and salads or use as a hot cereal. 4 grams


January 2014 Newsletter

December 2013 Newsletter

November 2013 Newsletter

October 2013 Newsletter

September 2013 Newsletter

August 2013 Newsletter

July 2013 Newsletter

June 2013 Newsletter

May 2013 Newsletter

April 2013 Newsletter

March 2013 Newsletter

February 2013 Newsletter

January 2013 Newsletter