Mediterranean Diet - Grains and Legumes

Grains and legumes are at the bottom of the Mediterranean food pyramid. Eight or more servings of whole-grain breads, pastas, rice, and cereals are suggested.

Grains and legumes are high in fiber, which help you work towards your weight loss goals. Fiber also has been shown to help prevent different cancers, stabilize blood sugar, and improve cholesterol levels. Take a look at a past post about whole grains and weight loss.

Beans, peas and lentils are all low in calories and high in protein. Legumes are also much less expensive than meat. You can try legumes canned or dry, just follow the cooking instructions on the package. Beans are great in soups and salads or tossed with pasta.

Here are a few recipes to try:
Black Bean and Tomato Quinoa
Veggie Cassoulet
Three Way Garlic Pasta with Beans and Peppers

Read more:

The Mediterranean Diet - Healthy Fats
The Mediterranean Diet - Fruits and Veggies
The Mediterranean Diet - Poultry and Fish
The Mediterranean Diet - Dairy and Eggs
The Mediterranean Diet - Wine and Exercise