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
Anise Breadsticks Thai Pork Chops Cowboy Potatoes Peanut Butter Caramel Dip Creamed Succotash Smothered Pork Chops Mediterranean Pasta Salad Apple and Spice Muffins Slow Cook Beef and Barley Soup Spanish Style Rice Salad
I am body dysmorphic. Since my teens, I have had what has been diagnosed as a distorted view of my weight, shape, and size. It is challenging, and it really does make living with diabetes even more difficult. For three days, in spite of no changes in a regimented eating and exercise routine, I have felt gigantic. I can barely look in the mirror because I don't like what I see. I feel as if I have tons of fat beneath my skin, just pulsing against the pores. I feel like...