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Add 2 kernels into the hot oil and wait for them to pop

The best choices: Quinoa : 8g protein per cup (cooked) plus complex carbs, one of the few plant foods containing all essential amino acids Brown rice : Gentle on the stomach, versatile base for meals, provides B vitamins Sweet potatoes : Lower glycemic index than white potatoes, rich in beta-carotene and fiber Oats : Steel-cut or rolled, not instant, providing sustained energy plus the soluble fiber discussed above Whole grain bread : In moderation, 1-2 slices maximum, choose varieties with at least 3g fiber per slice Barley : One of the highest-fiber grains available, supports gut health Notice what is not on this list