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Brown Rice Rocks in Preventing Diabetes

 

[picappgallerysingle id=”7293393″]Just a little brown rice lowers your risk of diabetes – and white rice increases it.  If you live long enough, chances are you’ll be at risk for this disease anyway.  It just makes sense to add whole grains now.

Here’s the deal:  In a long-term study (up to 22 years), the diets of over 200,000 men and women  were tracked.  Those eating at least 5 servings of white rice a week increased their risk of Type 2 diabetes by 17% versus those who ate less than one serving a month.  Yet those who ate at least 2 servings of brown rice a week had an 11% lower risk of Type 2 diabetes than those eating less than one serving a month.

Brown rice has more fiber and vitamins that white rice and it creates less of a surge in blood sugar.  Other whole grains, like bulgur and whole-grain pasta raise blood sugar even less than brown rice.  Let’s make the switch to whole grains – recipe below!

Archives of Internal Medicine, 170:961, 2010.

RICE PILAF
2 c. brown basmati, rinsed and drained
2 T. olive oil
1 t. mustard seeds
1 large carrot, chopped
1 med. sweet onion, chopped
1 T. minced ginger
4 garlic cloves, minced
2 bay leaves
1/2 t. turmeric
1 t. garam masala
1 t. salt
1/4 c. raisins
1/4 c. slivered almonds
4 c. broth (veggie or chicken)
1 c. fresh chopped cilantro

In a medium-large pot, heat oil and add mustard seeds. When they begin to pop, stir in onion and carrot. Cook for a few minutes until the onions begin to get soft, stir in ginger, cloves, bay leaves, turmeric, garam masala and salt. Add rice, nuts, raisins, and broth and stir well. Cover, bring to a boil, and keep to a soft boil until cooked, about 40 minutes.
 

 

When done, garnish with cilantro. Makes 4 servings.

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