by Jim Romanoff
The Associated Press
Shedding a few pounds often boils down to doing battle with hunger. If you want to win, whole grains make great allies.
Besides having more complex flavors than their processed counterparts, whole grains also are rich in healthy nutrients and dietary fiber. And high-fiber foods provide greater volume and take longer for your body to digest.
Which is to say, you feel full longer.
Good choices include whole-wheat pasta, whole-grain breads, oatmeal and whole-grain cereals.
Other whole grains such as barley, wheat berries and bulgur work well in side dishes, pilafs and salads. Look for them in natural-food markets or in the natural-food section of larger supermarkets.
Another whole grain that has been gaining in popularity is quinoa (pronounced KEEN-wah), a mild-flavored South American grain.
Quinoa is lower in carbohydrates than most grains and is an excellent source of protein. It also is a good choice for anyone on a gluten-free diet. Look for it alongside the rice and other grains.
Nutty, chewy quinoa is a satisfying alternative for pasta in this delicious and filling asparagus quinoa salad from College Vegetarian Cooking: Feed Yourself and Your Friends.
If the quinoa you buy isn't labeled as prewashed, be sure to rinse the grains before cooking to wash away the bitter resin that defends the plant against insects.
http://durangoherald.com/sections/Features/Food/2010/01/27/Wholegrain_salad_aids_weight_loss/
