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
Indian Style Sea Scallops Corn Bread Dressing Popovers (Gluten Free) Garlic Soup with Toast Soybean Salad Peanut Butter and Jelly Granola Bars Bacon Wrapped Dates Orange-Sauced Broccoli and Peppers Egg Drop Soup Mussels with Shallot and Wine Sauce
I can't believe it's over two weeks since I've written anything here. Right now, I'm struggling through some serious fatigue, after having spent the last three days in a Passover cleaning frenzy, the previous couple of weeks in a budgeting mess, and most of the past quarter with serious questions about our current lives and our distance from The Other Half's elderly parents. And in between all that, my first two training rides for this year's Tour de Cure. I need to...