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Common High-Fiber Gluten-Free Foods
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Fruits and vegetables are excellent sources of gluten-free
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Common High-Fiber Gluten-Free Foods
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Hi, I’m Maria Saracen from ArtfullyNourished.com and in this video for About.com, I’m going to be discussing common high-fiber gluten-free foods.The first place to turn to is legumes! Just one cup of cooked lentils has over 15 grams of fiber. Other beans like black beans, navy beans and lima beans are also very high in fiber. So eat beans and you can’t go wrong! You can buy them canned, but for an even healthier meal, buy them dried and soak them overnight. Then boil them and then use them in dishes like soups, salads and burritos.Next on the list are gluten-free whole grains like buckwheat, amaranth, quinoa and brown rice. The fiber content of these grains and pseudograins varies depending on how they’re processed. Generally, the less refined the grain, the greater its fiber content. You can cook these grains by boiling them in water or using their flour in recipes.Fruit is another good source of gluten-free fiber, with one cup of raspberries or blackberries containing about 8 grams. Pears, apples, strawberries, oranges and bananas also have good amounts of fiber. One tip to keep in mind is to eat the peel on fruit like pears and apples, because that’s where a lot of the fiber is found.In terms of vegetables, artichoke, broccoli, turnip greens and other greens like spinach and kale contain good amounts of fiber ranging from 4.3 grams for a cup of cooked spinach to 10.3 grams for a medium cooked artichoke. Vegetables like artichokes need to be cooked, but many other vegetables can be eaten raw. Cooking does not change the vegetable’s fiber content. One thing to keep in mind is that, like fruit, it’s best to eat the peel whenever possible.Lastly, nuts and seeds can also be good sources of fiber. For example, one cup of sunflower seeds has roughly 14 grams of fiber, while one up of whole almonds has over 17 grams. However, it’s best to keep your portions of nuts and seeds small as they are also high in fat.If you’d like to learn the fiber content of specific food, you can visit the USDA National Nutrient Database for Standard Reference at ndb.nal.usda.gov. And of course, for recipes and lots more information about gluten-free food, please visit About.com
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