Healthy Swaps-Rice Stand-Ins
Many people are still confused about whether or not white rice is good for you. For one, we are often told that the Asian way of eating is a healthy one, and we know they eat a lot of white rice. Also, we know grains are important for health, and rice is very clearly a grain. The nitty-gritty can be found in the difference between a refined grain and a whole grain. White rice is a grain that has been refined – which means the nutrient-dense parts of it have been stripped away, leaving only the sticky, starchy center. This center, or endosperm, is essentially the nutritional equivalent of table sugar, and it has a similarly high impact on blood glucose.
The obvious better choice is brown rice, which is a whole grain rich in beneficial phytochemicals and fiber. A diet rich in whole grains is linked to decreased insulin resistance and increased insulin sensitivity, as well as an overall decreased risk of type 2 diabetes and other chronic diseases.
However, brown rice isn't the only choice. When brown rice doesn't fit your needs –– or if you just aren't a fan of its texture and flavor –– other great whole-grain options abound. Try barley, buckwheat (kasha), bulgur, or quinoa. Each of these grains has a slightly different texture and flavor, but all can be substituted for rice. They can be cooked on the stovetop in boiling water (or better yet, use chicken, beef, or vegetable broth). Read package directions for amounts and time. Always test in the last five to 10 minutes to make sure the grains don't become mushy.
Reviewed by Susan Weiner, R.D., M.S., C.D.E., C.D.N. 3/08
One in Ten AMI Patients Have Unrecognized Incident Diabetes
Two New LDL Cholesterol Drugs May Have Big Impact on Heart Disease
COBA Conference Steers Forward in the Fight Against Childhood Obesity
Google Secures Patent for Glucose-Sensing Contact Lens
Medtronic to Use GlucoSitter Artificial Pancreas Software in Future Insulin Pumps - A Big Deal!
Cucumber and Onion Salad Sugar-Free Chocolate Cupcakes Aztec Chicken Salad Bean Dip With Blue Cheese and Bacon Salmon Egg Drop Soup Peanut butter Pudding Pineapple Custard Garlic-Sage-Marinated Beef Pot Roast Antipasto Salsa Southwestern Shredded Salad
My diabetes is changing. Until a few years ago, my morning readings were reasonable and within the desired range of under 100 mg/dl. About two years ago, they started slipping upwards into the less-desirable but apparently not-worrisome range of 100-110 mg/dl. Now, this was what was recorded by my Abbott Freestyle Lite meter, which is known to record at the lower end of the home-glucometer variability range, but with my A1c firmly in the high 5s and low 6s, the meter's tendency to...