BROWN RICE
Grains are at their most nourishing when we eat
them as whole as possible or as minimally processed staples. They
certainly figure prominently in the diets of the long-living Blue Zones
folks and observational studies around the world (think of these as head
counts) suggest that eating plenty of whole grains may reduce the risk
of developing certain types of cancer, heart disease and type 2
diabetes. That’s why health professionals tend to worship at the altar
of wholegrains and “consume more whole grains” is enshrined in dietary
guidelines around the globe.
Nutty tasting brown rice with just the inedible hull
removed is the rice with whole grain credentials (it’s a good source of
niacin and magnesium) and there are now 2-minute microwave options to
help you get a meal on the table fast. Look for lower GI varieties
(check out the database at www.glycemicindex.com)
and store in a cool, dry place in a resealable packet or airtight
container. Remember to keep portions moderate, because even when you
choose a low GI rice, eating too much can have a marked effect on your
blood glucose.
We think all whole foods that are core
foods (minimally processed fruits, vegetables, legumes, nuts and seeds)
should be assigned five stars. Australia’s health star rating system
(like traffic lights elsewhere) however, was designed for processed
packaged foods not core foods like brown rice. The ratings system is
currently being reviewed to see what needs to be done to align it better
with existing dietary guidelines.
Source: The Good Carbs Cookbook
