Ask the RD | December
Our registered dietitian, Jamie, offers answers to nutrition-related questions our community have submitted over the past month.
The information shared within this blog is meant for informational purposes only and should not be received as medical advice.
If you have a question to submit, please click the button and watch for a response the following month. Before submitting a question, we invite you to visit the main page for Ask the RD and enter a keyword into the search box — your question may already be answered!
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Most, if not all, credible medical and nutrition expert opinions recommend including whole grains as part of a healthy and balanced diet, especially when aiming to achieve a healthy body weight. Not only are whole grains packed with fueling carbohydrates, but they are also a great source of many vitamins, minerals, antioxidants, and especially fiber!
Fiber works to keep us feeling fuller for longer and plays a role in regulating blood sugar levels. It helps us to eat less and avoid blood sugar spikes. Fiber is also essential for maintaining a healthy digestive tract and supporting bowel regularity — both of which play a role in overall body health and weight management. Without whole grains, it would certainly be a challenge to meet our fiber goals each day.
Contrary to many of the fad diets and social media messaging, diets rich in whole grains are actually proven to reduce risk for many chronic diseases such as cardiovascular disease, diabetes, cancer, and obesity.
On the other hand, refined grains and added sugars should certainly be limited for weight maintenance and overall health. Refined grains are low in vitamins and minerals, and often void of fiber, causing them to contribute to low-quality calories to the diet. These more processed grain products can come with a high glycemic index, meaning they result in more rapid blood sugar spikes after consumption. The empty calories coming from highly refined grains and added sugars can easily lead to glycemic dysregulation, over-consumption, and undesired weight gain.
I would advise you to include a variety of complex carbohydrate foods in the diet, including fruits, starchy vegetables, beans, lentils, and of course whole grains.
Prioritize minimally processed grains as much as possible. Think foods like oats, brown rice, farro, quinoa, barley, bulgar, spelt, millet, etc. that are very close to the form in which they are found in nature.
Choosing grain products, try to keep things as simple as possible by looking for shorter ingredient lists and higher fiber counts in products such as breads, tortillas, cereals, crackers, and even baked goods such as cookies and pastries.
Remember to balance your meals and snacks by pairing your complex carbohydrate foods with lots of non-starchy veggies, some lean protein, and a bit of healthy fat for the best nutritional benefit, glycemic control, and weight management efforts.
Previous Ask the RD Questions:
What are whole grains and the recommended daily servings? (October 2025)
What are macronutrients? When and how do we count them? (September 2024)
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Generally, all legumes are rich in plant-based proteins, complex carbohydrates, fibers, antioxidants, and a variety of vitamins and minerals including folate, iron, potassium, magnesium, phosphorus, and zinc. They are naturally low in saturated fat and contain no cholesterol, making beans and lentils a great meat alternative.
When comparing beans vs lentils, beans tend to have more fiber while lentils offer a bit more protein per serving. Lentils require less cooking time and may also be easier to digest as they contain fewer indigestible compounds such as oligosaccharides and phytates. Though all beans and lentils are naturally low in sodium, pre-cooked lentils and/or canned beans often include significant amounts of added sodium. I would recommend buying “reduced sodium” versions or soaking dried beans before cooking. Remember dietary variety is always best, making no one food superior to the other, but see below for some specific nuances among this nutritionally rich legume food group.
Soybeans: Highest protein content, highest fat content, rich in calcium and iron
Lima beans: High fiber
Navy beans: Very low fat, high in fiber, rich in calcium and potassium
Black beans: Very low fat, high in fiber, rich in folate
Kidney beans: Very low fat, rich in iron and folate
Pinto beans: Very low fat, high in fiber, rich in folate and copper
Chickpeas (garbanzo beans): Rich in folate, magnesium, and potassium
Lentils: High in protein, rich in iron and folate
Jamie Libera, RD, LD, CCTD, is a clinical dietitian within the Providence health system. She works closely with the heart programs in offering consultations for heart failure patients, cardiac rehab patients, and serves as the nutrition consultant for Basecamp Prevention + Wellness. Jamie offers monthly nutrition-based classes and a monthly heart-healthy recipe as part of Basecamp’s free community programming.