Counting Calories In Starch
Grains, Pasta, Cereals

Written by Sky Taylor, Diet Bites

Whole Grain Goodness for Optimum Health

When it comes to grains and the daily diet, opting for whole grains can ensure a healthier diet.

Whole grains can also keep the dieter feeling fuller for longer periods of time and they are kind to the digestive system, holding more Fiber Power than non whole wheat grains.

Barley is very high in fiber content - about 6 dietary fiber grams for one cup of cooked pearled barley. The calorie content is about 200 calories per cup.

When meal planning for Diet Time consider vegetable proteins to pair with your whole grain choices. Beans make an excellent partner with rice as well as cornbread.

Try Diet Bites low calorie recipe for Calico Chili, a vegetarian friendly chili and feel full for a longer period of time. Our chili recipe really sticks to the ribs and contains several delicious grains:

Low Calorie Recipe for Calico Chili

Take one medium can of pinto beans and add chili powder and cumin OR add one package of taco seasoning. Or if you wish, purchase the spicy beans. You can opt for black beans if you prefer as they work very well in this recipe. Next, add one medium can of dark or light kidney beans.

Add one medium can of drained hominy - either yellow or white.

Add 2 cups of cooked rice.

Add one medium can of petite tomatoes and 1/2 cup of chopped onions.

Use any variety of onions that you like; also you may use seasoned varieties of the canned tomatoes such as the Mexican flavored canned tomatoes.

Heat chili on the stove top or in the microwave until hot and bubbly. Enjoy with a square of cornbread or saltine crackers. Top the Calico Chili with low fat shredded cheese if desired. Delicious!

Calories In Starchy Foods

SELECTION

SERVING SIZE COOKED & 1/2 CUP UNLESS NOTED

NUTRITION NOTES

CALORIES

Barley

 

High in fiber and low in fat.

97

Bran-Corn

2 Tablespoons-Raw

More fiber than oats, wheat or rice bran.

21

Bran-Oat

2 Tablespoons-Raw

Packed with soluble fiber and iron.

29

Bran-Rice

2 Tablespoons-Raw

Niacin, thiamine, Vitamin-B6.

33

Bran-Wheat

2 Tablespoons-Raw

Great source of fiber.

15

Buckwheat Groats

 

Low in fat and sodium.

91

Bulgur Wheat

 

Low in fat and sodium.

76

Cornmeal-Yellow or White

 

Low in fat and sodium; high in fiber.

109

Corn Grits-White or Yellow

 

High in fiber.

73

Couscous

 

Low in fat and sodium.

101

Hominy-White or Yellow-Canned

 

No cholesterol and calories.

58

Millet

 

Has magnesium which helps maintain normal blood pressure.

143

Quinoa

1/4 Cup-Raw

Excellent vegetable source of protein.

159

Rice-Brown

 

Good source of magnesium.

110

Rice-White

 

Good source of iron, thiamine and niacin.

133

Rice-Wild

 

Zinc and folate.

83

Rye

1/4 Cup-Raw

Magnesium, iron, folate.

141

Wheat Germ

1/4 Cup-Toasted

Excellent source of Vitamin E.

108

Cream of Rice

1/4 Cup-Cooked

Low in fat.  No cholesterol.

95

Cream of Wheat

3/4 Cup

Low in fat; no cholesterol; fortified with iron.

97

Farina

3/4 Cup

Low in fat; no cholesterol.

88

Oatmeal

3/4 Cup

High in fiber; may help reduce cholesterol.

109

Ralston

3/4 Cup

High in fiber; no cholesterol.

101

Wheatena

3/4 Cup

High in fiber.

102

Macaroni

1 Cup

Low in fat and sodium; no cholesterol.

197

Noodles-Chinese Cellophane, Dehydrated

1 Cup-Raw

Rich in iron; no cholesterol; pricey in calories.

491

Egg Noodles

1 Cup

Good source of iron.

213

Spinach Noodles

1 Cup

Good source of iron.

211

Pasta-Fresh

1 Cup

Thiamin, iron, niacin, riboflavin and Vitamin B-12.

183

Spaghetti

1 Cup

Niacin and riboflavin, thiamine and iron - due to enriched flour.

197

Spaghetti-Whole Wheat

1 Cup

Good source of iron.

174

Grains add oomph to any diet plan.

They are filling and can be easily partnered with healthy foods such as skim milk. On the flip side, they can also be partnered with fattening foods such as butter, secret sauces (that are no secret to your weight scales), cream and sugar.

As to calories, they are reasonably low when enjoyed in moderation but it's ultra easy to go overboard when it comes to rice and pasta.

Speaking of rice, a little can go a long way in producing delectable meals for the dieter. Add a bit to canned soup for a zippy addition. Add a bit of wild rice to sauteed veggies and lean fish or chicken - and you've got a dynamite meal for a handful of calories.

Let's not forget breakfast.

Cold rice is delicious when topped with skim milk, a bit of sugar substitute and just a pat of butter. Simply warm in the microwave and call in the Queen and King!

Carbs continue to be a very controversial area of dieting. However, a carb restricted diet isn't for everyone and frankly, if carb dieting accomplished permanent weight loss for everyone who was physically able to carb diet, we would have our Weight Loss Solution in hand.

Fact is, carb dieting may be a fantastic mode of weight loss for some individuals, but it's not a magic cure for weight gain or permanent weight maintenance for everyone.

Although delicious, pasta tends to be very high in calories.

A healthier alternative is spaghetti squash - which tastes a bit like manufactured spaghetti but over time I've found that it depends upon the specimen. I've had more than one spaghetti squash turn out extra stringy with a barky taste.

On a high note, spaghetti and other pastas are generally prepared with enriched flour, thus lending health benefits.

Grains are also important part of your diet - so be sure to include plenty of those every day. Foods rich in fiber help combat cholesterol to ensure a healthy heart. They also are filling which is particularly important to the dieter.

 

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