Brown Rice Instead Of White May Lower Diabetes Risk
(Health.com) -- The next time you order Chinese food or need a side dish to serve with dinner, you're better off choosing brown rice instead of white. Eating more brown rice and cutting back on white rice may reduce your risk of diabetes, a new study reports. "People at risk of diabetes should pay attention to carbohydrates in their diet and replace refined carbohydrates with whole grains," says the lead author of the study, Dr. Qi Sun, M.D., a nutrition researcher at the Harvard School of Public Health, in Boston, Massachusetts. If you eat a little more than two servings of white rice (about 12 ounces) per week, switching to brown rice will lower your risk of developing type 2 diabetes by 16 percent, Sun and his colleagues estimate. And if you replace those servings of white rice with whole grains in general, they estimate, your diabetes risk will decline even further, by 36 percent. White rice is produced by removing the husk-like outer layers of brown rice. Those discarded layers contain nutrients (such as magnesium and insoluble fiber) that have been shown to guard against diabetes, which may in part explain the study's findings, Sun says. White rice may also contribute to diabetes risk because it causes blood-sugar levels to rise more rapidly than brown rice does. (This is known as having a higher glycemic index.) Type 2 diabetes occurs when your body loses its sensitivity to insulin, a hormone that helps convert blood sugar (glucose) into energy. The result is that blood sugar, which is toxic at high levels, can creep into the danger zone. Eating lots of foods with a high glycemic index-- such as refined carbohydrates-- has been linked to diabetes risk in the past. "White rice is digested much faster and converted into sugar in your blood much quicker, so your bod Continue reading >>
Can I Eat Rice If I Have Diabetes?
Diet plays an important role in staying healthy, especially for people with diabetes. Many people wonder whether high-carbohydrate foods such as rice are healthy to eat. This article will explain how to count carbohydrates, how to incorporate rice into the diet, and what the healthy alternatives to rice are. Diabetes basics Diabetes mellitus is a group of diseases where the body does not adequately produce insulin, use insulin properly, or both. Insulin plays a crucial role in allowing blood sugar to enter the cells and be used for energy. There are two main types: type 1 and type 2 diabetes. People with diabetes have abnormally high levels of blood sugar. This can damage many organs in the body if left untreated. The National Institute of Diabetes and Digestive and Kidney Diseases recommend the following steps to manage diabetes: making healthy choices in eating engaging in regular physical activity or exercise taking medications, if required A nutritious diet is important in keeping blood sugar levels at a healthy level. The healthy range is 80 to 130 milligrams per deciliter mg/dL before meals or below 180 mg/dL after meals, according to the American Diabetes Association. People with type 1 diabetes require insulin. Various insulin delivery systems and protocols are used to manage blood sugar levels both between and at meal times. People with type 2 diabetes often manage their condition with diet and exercise, and with medications as needed to keep their blood sugar levels within the target range. These medications vary in how they work. People with diabetes will have different treatment plans, and they will respond to food, exercise, and medication differently. It is important that people consult with a doctor to get personalized recommendations on target blood suga Continue reading >>
Diabetic-friendly Recipe: Coriander And Spinach Brown Rice
/ Diabetic-friendly recipe: Coriander and spinach brown rice Diabetic-friendly recipe: Coriander and spinach brown rice Try this vegan and diabetic friendly recipe for lunch with your favourite curry or dal. Those suffering from lifestyle induced diabetes keep a constant check on their blood sugar level. Switching from white rice to brown rice is a good option as brown rice has a low glycemic index. You can also try these 7 foods to beat diabetes . Plain brown rice may taste dull or boring at times. So if you have some interesting curry like chhole , rajma or even egg or chicken curry that goes well with rice, you can choose to make this simple recipe. Adding spinach and coriander to plain brown rice increases your nutrient intake and adds flavour too. Heres a recipe that Yaana Gupta shares in the book The Vegan Kitchen: Bollywood Style! authored by Anuradha Sawhney. Put the rice in a large pan with the salt and 2 cups of hot water. Bring to a boil over high heat. Reduce the heat to moderate-low, cover partially and simmer, till the rice is almost cooked. While the rice is cooking, boil the spinach for 2 minutes, drain, wash, chop and keep aside. Drain out any water that may be left in the pan and return the rice to the pan. Add the boiled, chopped spinach and raw coriander leaves to the rice and mix well. Cover the pan and place it on a tava or griddle over very low heat. Put a heavy weight on the lid and cook for a few minutes, till the rice is tender and fluffy. (Be careful that the rice does not burn at the bottom.) Disclaimer: TheHealthSite.com does not guarantee any specific results as a result of the procedures mentioned here and the results may vary from person to person. The topics in these pages including text, graphics, videos and other material contained on Continue reading >>
A Diabetes-friendly Spicy Rice Dish With Brown Rice And Mung Bean Sprouts
A Diabetes-Friendly Spicy Rice Dish With Brown Rice and Mung Bean Sprouts Diabetics should consume a variety of fresh vegetables, grains, and fruits. The basic requirement of a diabetic-friendly food is that, it should contain carbohydrate, fat, and protein in about 60:20:20 ratio. I tried to follow the ratio in this main course. There are many ingredient choices that can be used in this dish. I have picked a few after an extensive research on the web to make a delicious and healthy wholesome food that's perfect for diabetics. I used brown rice, tomato, potato, sprouted mung beans, carrot, French beans, onion, and peas in this recipe. To spice it up, I used Vangi bath powder (you can buy it from Indian stores; I used homemade powder) and red chili powder. Other ingredients are tamarind juice or lemon juice, oil, turmeric powder, chopped coriander leaves, a small quantity of sugar or jaggery (optional), some grated coconut (optional), and salt. A detailed version of the recipe is given below. 2 tsp lemon juice or tamarind juice, as per taste 1/2 tsp sugar or jaggery powder, I used jaggery powder 2-3 tbsp grated coconut, optional, I used Step-By-Step Images and Instructions for Making a Diabetic Food with Brown Rice and Mung Bean Sprouts: Wash brown rice. Soak it in fresh water for 30 minutes. Take rice in a cooker container and add 3 1/2 cups of water. Add chopped carrot, French beans, peas, chopped potato, and some salt. Mix well. Keep it inside the pressure cooker and cook till 2 whistles and simmer for 12 minutes. Once the pressure comes down, open the cooker lid. Take out the container and add mung bean sprouts to it. Sprinkle some water on top. Re-heat and cook till one whistle and simmer for 5 minutes. By now, brown rice cooks properly. Take out the cooker contain Continue reading >>
Diabetic Rice Recipes
Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Just because you have diabetes doesn’t mean you need to cut rice out of your diet. Instead of starchy white rice, opt for a whole grain rice such as brown rice, which is rich in vitamin B and antioxidants. Our diabetes-friendly rice recipes can help you maintain a healthy eating plan that tastes great, too. Continue reading >>
The Diabetic's Guide To Eating Rice
Replace white rice with brown If White Rice were to be a contestant on “Let’s Get These Blood Sugars Soaring” it would receive a standing ovation. It has a high score on the Glycemic Index - a list that grades foods according to how much they screw up your blood sugar. It’s naturally good at helping people develop diabetes. Each additional servings of white rice a week increases your chance of developing diabetes by 10%. That’s eating more than 4 servings a week, and it’s no laughing matter, considering how common white rice is. Fried rice at the chinese restaurant? White. Favorite cajun dirty rice at the family reunion? White. Mexican rice at your aunt’s house? White. Rice and veggies steamer bag in the frozen food isle? Yup, white again. Not to mention the plethora of rice pastas and gluten free breads that rely on this cheap, processed and refined grain. Brown rice is actually white rice that has not be stripped of its nutrients and refined. Two of those nutrients are fiber and magnesium - both of which have been shown to regulate blood sugar. Studies have shown that replacing white rice with brown rice even helps reduce the likelihood of developing diabetes. Eat less rice overall for best blood sugar control Replacing all white rice with brown rice is a good idea - reduces diabetes risk by 16%. Eating less rice overall is best - replacing rice with other grains reduces diabetes risk by 36%. Did you know a serving of rice is ½ cup? Here are some ways to make that half cup be enough. Instead of filling your plate with brown rice and sprinkling in some veggies, eat a plateful of veggies sprinkled with ½ cup of brown rice. Want even better control? Adapt a habit from our south of the border friends and serve beans whenever you eat brown rice. And since 5 Continue reading >>
Can Eating Rice Affect My Diabetes?
Having diabetes requires you to be vigilant about your diet and exercise habits. You have to watch what you eat every day to ensure that your blood sugar doesn’t rise to an unhealthy level. Monitoring the carbohydrate count and glycemic index (GI) score of the foods you eat can make controlling your diabetes easier. The GI ranks food based on how they can affect your blood sugar. If you aren’t tracking your diet, diabetes can cause more serious health problems. This includes cardiovascular disease, kidney damage, or foot infections. Rice is rich in carbohydrates and can have a high GI score. If you have diabetes, you may think that you need to skip it at the dinner, but this isn’t always the case. You can still eat rice if you have diabetes. You should avoid eating it in large portions or too frequently, though. Many types of rice exist, and some types are healthier than others. There are risks to having too much rice in your diet. A study in the British Medical Journal found that people who eat high levels of white rice may have an increased risk of developing type 2 diabetes. This means that if you have prediabetes, you should be especially conscientious about your rice intake. If you’ve already been diagnosed with diabetes, it’s generally safe for you to enjoy rice in moderation. Make sure you’re aware of the carbohydrate count and GI score for the type of rice you wish to eat. You should aim to eat between 45 and 60 grams of carbohydrates per meal. Some varieties of rice have a lower GI score than others. The Create Your Plate method used by the U.S. Department of Agriculture is a good way to ensure your meals are portioned well. Your dinner plate should have 25 percent protein, 25 percent grains and starchy foods, and 50 percent non-starchy vegetables. Continue reading >>
Fried Brown Rice For Diabetics
1 1/2 cups 50% less sodium, fat-free chicken broth 1/2 cup frozen peas and carrots, unthawed (alternatively, unthawed frozen mixed vegetables can be used) Coat a large, nonstick skillet with cooking spray; add margarine, and melt over medium heat. Add egg substitute and stir-fry until egg is set (like scrambled egg). Stir in onion, rice, broth, and peas and carrots; stir to mix. Bring mixture to a boil over high heat, cover, reduce heat to medium-low, and simmer for 5 minutes. Remove from the heat, stir, and cover. Let stand 7 minutes, fluff with a fork, and serve. Yield: 3 1/2 cups. Serving size: 1/2 cup. Calories: 98 calories, Carbohydrates: 16 g, Protein: 4 g, Fat: 2 g, Saturated Fat: <1 g, Sodium: 163 mg, Fiber: 1 g Exchanges per serving: 1 starch, 1/2 fat. Carbohydrate choices: 1. This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky. Disclaimer Statements: Statements and opinions expressed on this Web site are those of the authors and not necessarily those of the publishers or advertisers. The information provided on this Web site should not be construed as medical instruction. Consult appropriate health-care professionals before taking action based on this information. Continue reading >>
Chicken And Brown Rice
This hearty one-pot meal is perfect for weekend dinners when you have time to let the dish cook. 1 whole cut-up chicken (2 1/2 to 3 pounds), skins removed, breasts halved crosswise (save wings for another use) 1 jar (12 ounces) roasted red peppers, drained and sliced into 1/2-inch strips 1 package (10 ounces) frozen green peas, thawed 1. Heat oil in a large straight-sided skillet over medium heat. Season chicken with 1 teaspoon salt and 1/4 teaspoon pepper. Cook, turning, until golden on all sides, about 10 minutes; transfer to a plate. 2. Add onion, garlic, 1 teaspoon salt, and 1/4 teaspoon pepper to skillet. Cook, stirring frequently, until onion is softened, 3 to 5 minutes. 3. Stir in rice, tomatoes, peppers, and 1 1/4 cups water; nestle chicken pieces in rice mixture. Bring to a boil; reduce heat. Cover, and simmer over medium-low heat until rice is tender, 55 to 60 minutes. If any liquid remains in skillet, remove lid and simmer until evaporated. 4. Sprinkle peas over contents of skillet; cover, and remove from heat. Set aside until peas are heated through, about 10 minutes. Serve with lemon wedges, if desired. To save some time later, cover the brown rice with water in the morning, and let it soak all day; this will reduce the cooking time by about 20 minutes. Whether packed in oil or water, roasted peppers should be drained well before using. Also substituted chicken broth. Our daughter in law doesn't like peas and ate this dish like a champ. Good meal to share with family and laugh- no pressure when it's ready it's ready. We ate family style= conversation and laughs. This is a very good recipe! I did make a few changes:1. Used 3/4 c. chicken broth, 1/2 c. water instead of all water2. Simmer the liquid down to almost the rice line BEFORE you put the lid on3. Let Continue reading >>
Eating Brown Rice To Cut Diabetes Risk
Francesco Tonelli for The New York Times Next time you order takeout wonton soup and a spicy Number 82, you might want to make sure it comes with brown rice. Brown rice is a whole grain — white rice before it has been refined and polished and stripped of the bran covering, which is high in fiber and nutrients. Brown rice also has a lower glycemic index than white rice, which means it doesn’t cause blood glucose levels to rise as rapidly. Now a new study from researchers at Harvard reports that Americans who eat two or more servings of brown rice a week reduce their risk of developing Type 2 diabetes by about 10 percent compared to people who eat it less than once a month. And those who eat white rice on a regular basis — five or more times a week — are almost 20 percent more likely to develop Type 2 diabetes than those who eat it less than once a month. Just replacing a third of a serving of white rice with brown each day could reduce one’s risk of Type 2 diabetes by 16 percent, a statistical analysis showed. A serving is half a cup of cooked rice. The study, which was published in The Archives of Internal Medicine and used data from two Harvard nurses’ health studies and a separate study of health professionals, isn’t the first to point a finger at foods like white rice as a culprit in Type 2 diabetes. A 2007 study of Chinese women in Shanghai found that middle-aged women who ate large amounts of white rice and other refined carbohydrates were also at increased risk for diabetes compared to their peers who ate less. But the Harvard study is one of the first to distinguish between brown rice and white rice consumption in the United States, where rice is not a staple food and relatively little is eaten overall, said Dr. Qi Sun, an instructor in medicine at Continue reading >>
Best Way To Cook Brown Rice?
I kow brown rice is healthier, but I usually don't prepare it too well. I do not use the minute rice or whatever. I know it takes more water than white rice, and must cook a little longer. Thanks for any tips. I've only used the Minute Rice brand and mine comes out fine every time. Just curious...is there a reason you don't use the quick-cooking Minute Rice? "We cannot change the cards we are dealt, just how we play the hand." - Randy Pausch D.D. Family Type 2 since 1995, Invokana, Trulicity To many carbs! Throw away the rice and eat the box Moderator Type1 - Minimed 640G - Enlite CGM But if you really, really want it, then you just cook it the same as regular rice, just longer. Back in the good old days, I would use 1 part rice to 2 parts water and cook it in the microwave on the rice setting. If you want to do it the old fashioned way, on the stove top, then you will need to cook it for about 40 minutes and you'll need to add a bit more water to account for evaporation. D.D. Family T1 Since 18 Aug 2006, now T2? aug 2010 I use frozen Brown Rice 3 mins in the microwave each portion 64g ch I am a Diabetes Daily Guide. You can ask me questions about how to use the forum. Feb 2010 6.2%, October 09 5.8%, July 09 5.4%, April 09 5.1%,Jan 09 5.7, July 08 5.2, March 08 5.4%,A1C 5.6% Jan 2008,A1C 5.4% Nov 2007, A1C 5.7% June 2007, A1c,5.2% March 2007, A1c 5.6% December 2006, A1c 13% September 2006 DX Aug 2006, bg67 A1c 22%......The past now For Pictures of the Leeds meet click here For cooking brown rice, I place about a table spoon of olive oil in the pot and allow it to get hot. I pour in the rice and let it brown. I then add my liquid (vegetable stock or water), cover with the lid and allow it to cook. It comes out very, very fluffy and non-sticky. I cook it in the microwave Continue reading >>
Diabetic Low Carb Rice Alternatives
We have become so used to eating things on top of something, wouldn't you agree? Things like pasta, rice, noodles and breads have become our staple foods – mainly because they are a cheaper source of food to produce on a large scale. And they tend to store for longer periods than fresh produce. So when it comes to rice, what can we do? An Inside Look At Rice Nutrition As you can see, rice is quite high in carbs for just a small amount (1/2 cup). Many people often consume way more than 1/2 cup at one sitting. And if you remember, carbs are the main nutrient that affects blood sugar and A1C levels – so you definitely want to limit your intake if not cut out rice altogether, which is often recommended. So if you were to cut rice out, what rice alternatives can you use? Let's explore a few ideas now. Diabetic Low Carb Rice Alternatives There are a few rice alternatives you can try. Cauliflower rice Konjac rice Cabbage chunk rice Other alternatives Cauliflower Rice Using cauliflower as rice may sound like a really strange idea but it really works. I remember the first time I served it up to my partner and he was pleasantly surprised it how good it was. If I can get stuff past him I know we're onto a winner! When you grind cauliflower up and cook it, it has a similar texture to rice and the flavor absorbs other saucy things that you might eat with it. Take this Chicken Massaman Curry as an example. It's served with cauliflower rice instead of standard rice. Served with cauliflower rice this meal is 13 g net carbs. Served with 1/2 cup brown rice it would be around 30 g carbs. Cauliflower rice is not exactly like rice, so it is something that you need to get used to – but when it comes to what we eat, that's like anything we want to change. Konjac Rice Image As we suggest Continue reading >>
13 Best And Worst Foods For People With Diabetes
If you have diabetes, watching what you eat is one of the most important things you can do to stay healthy. "The basic goal of nutrition for people with diabetes is to avoid blood sugar spikes," said Dr. Gerald Bernstein, director of the diabetes management program at Friedman Diabetes Institute, Beth Israel Medical Center in New York. Candy and soda can be dangerous for diabetics because the body absorbs these simple sugars almost instantly. But all types of carbs need to be watched, and foods high in fat—particularly unhealthy fats—are problematic as well because people with diabetes are at very high risk of heart disease, said Sandy Andrews, RD, director of education for the William Sansum Diabetes Center in Santa Barbara, Calif. Worst: White rice The more white rice you eat, the greater your risk of type 2 diabetes, according to a 2012 review. In a study of more than 350,000 people, those who ate the most white rice were at greatest risk for type 2 diabetes, and the risk increased 11 percent for each additional daily serving of rice. "Basically anything highly processed, fried, and made with white flour should be avoided," Andrews said. White rice and pasta can cause blood sugar spikes similar to that of sugar. Have this instead: Brown rice or wild rice. These whole grains don't cause the same blood sugar spikes thanks to fiber, which helps slow the rush of glucose into the bloodstream, Andrews said. What's more, a Harvard School of Public Health study found that two or more weekly servings of brown rice was linked to a lower diabetes risk. Worst: Blended coffees Blended coffees that are laced with syrup, sugar, whipped cream, and other toppings can have as many calories and fat grams as a milkshake, making them a poor choice for those with diabetes. A 16-ounce Continue reading >>
Brown Rice And Pinto Bean Bowl With Chicken And Pico De Gallo
Brown Rice and Pinto Bean Bowl with Chicken and Pico de Gallo Making your own pico de gallo in this recipe helps skip the sodium found in jarred store-bought salsas. The fresh flavor is a bonus! Prep Time:10 minutes Cook Time:10 minutes (includes time to assemble bowl) 1 medium jalapeo pepper, seeded, deveined and minced 2 cups cooked brown rice, warmed (see Note) 2 cups cooked and shredded chicken, warmed Add oil to a saut pan over medium heat. Add half the diced onion and the pinto beans, chili powder, cumin, cayenne pepper, black pepper and water. Saut, slightly mashing the beans as you saut until the liquid is absorbed, about 5 minutes. In a small bowl, mix together the tomato, jalapeo pepper, remaining diced onion, cilantro and lime juice. Set aside. In six salad bowls or soup bowls, divide and layer the brown rice, topped with the cooked pinto beans, chicken, tomato mixture, sliced avocado and 1 slice of lime. Add 1 lb (16 oz) dry pinto beans to a large pot of boiling water (at least 6 cups of water). Boil rapidly for 2 minutes. Remove from heat and cover. Let sit for 1 hour. Drain and rinse beans. Add 6 fresh cups of water. Bring to a boil, then reduce to a simmer for one hour or until the beans are soft but not split. Makes 5 cups cooked beans. These beans can be used in any recipe calling for cooked or canned beans. Store in an airtight container in the refrigerator for 7 days or package in freezer bags in one cup increments for up to 6 months. Add 1 lb (16 oz) of long grain (not instant) brown rice to a large soup pot with 5 cups of water. Bring to a boil then reduce to a simmer. Cover and simmer for 45 minutes or until all liquid is absorbed. Makes 10 cups cooked brown rice. This rice can be used in any recipe calling for cooked brown rice. Store in an airti Continue reading >>
Shrimp Paella With Brown Rice
This shrimp paella is full of flavor from sausage, bell peppers, turmeric and paprika. Using instant brown rice makes it a time-saving, whole-grain main dishit's ready in just 20 minutes! Prep Time: 10 minutesCook Time: 10 minutes 1 link (3 oz) Andouille or chorizo fully cooked chicken sausage, diced 3 cups low-sodium, fat-free chicken broth, divided 12 oz uncooked shrimp, peeled and deveined Add cooking spray to a large skillet over medium-high heat. Add sausage, onion, bell pepper and garlic. Saut until onions are starting to caramelize, about 8 minutes. Stir in turmeric and paprika. Add the broth, rice, salt and pepper. Bring to boil then reduce heat to low, cover and simmer until rice is almost tender, about 12 minutes. Place the shrimp into rice, then cover and cook until shrimp are just opaque in center, about 6 minutes. Chef Tip: To save time, buy shrimp thats already peeled and deveined. If frozen, thaw under cold running water. Choices:1 Starch, 1 Nonstarchy Vegetable, 2 Lean Protein The place to start: your kitchen! Try our smart swaps with flavorful ingredients. What have you done for your heart lately? Try these smart food choices. Heres one way to add healthful Italian recipes to a meal plan. It even fits in a traditional dessertperfect for a special occasion! Calculate the number of calories you should eat each day to maintain your present body weight: Please select an option before you continue. I don't do any physical activity other than what I need to do for my usual activities, such as going to work or school, grocery shopping, or doing chores around the house. I do some moderate exercise every day in addition to doing my usual activities. For example, I walk about 1.5 to 3 miles a day at about 3 to 4 miles an hour. Or I do something else that's moder Continue reading >>
