Abasto Magazine

English Bonus Sponsored by: By: Meriterese Racanelli,MS, R&D FoodScientist/Nutritionist, NovelResearch.org, National Hispanic Medical Association & Goya Foods. N ovember is Diabetes Awareness Month and also the beginning of the Holiday Season. In the USA, particularly during the holidays, people are consuming excessive amounts of sodium, sugar and other foods that can encourage or trigger infl ammation. Infl ammation can cause over activity in the immune system and play a role in obesity, fatigue, damage to blood vessels, heart disease, diabetes, cancer and more. However, there are certain foods and combinations of foods that can help reduce infl ammation levels. Foods like whole grain rice, which has shown to reduce levels of C-reactive protein (a marker of infl ammation in the blood) . The category of whole grain rice has several varieties including wild rice, brown, black and red rice like long-grain Thailand red cargo rice and Bhutanese red rice. Whether you have diabetes, are at risk for diabetes, or know someone with diabetes, it's important to know that foods like rice (and beans) can fi t into a healthy meal plan. Everyone's needs are unique, that's why its always important to fi rst meet with your physician, Nutritionist or Certifi ed Diabetes Educator (CDE), to know what is the appropriate carbohydrate levels for your personalized Diabetes Self-Management plan. Here are some important facts about rice (and beans) to help during the holidays and year round. Rice Provides Healthy Nutrition • Rice is a healthy source of complex carbohydrates and can be diabetes-friendly with 1/3 cup cooked rice at 15 g carbohydrates. • Both brown and enriched white rice contribute more than 15 vitamins and minerals, including folic acid and other B vitamins, potassium, magnesium, selenium, iron and zinc, as well as fi ber (whole grain rice) . • People who eat rice may have a healthier all-around diet. NHANES research looked at specifi c health indicators and found that people who eat rice daily are more likely to eat a diet consistent with the U.S. Dietary Guidelines for Americans. • Rice is easier to digest than most other grains. Its low acid and gentleness can benefi t those with acid refl ux . Rice Can Help With Weight Management • Researchers have shown that eating rice with meals may help you stick to your calorie-controlled eating plan by increasing satiety and making you feel full longer. • Brown rice also only has 100 calories per ½ cup serving and is equivalent to one whole grain serving. • Resistant starch is fi bers that are less thick and resistant to digestion. Both brown and white rice are signifi cant sources of resistant starch, especially if you cook with a little oil and let it cool before eating. • Recent research shows that resistant starch (such as in rice), may help to prevent certain cancers and promote a healthy body weight. Rice & Legumes • Rice and beans both contain soluble fi ber. Pairing beans with rice can be helpful for those with diabetes, because the fi ber in beans can help prevent blood sugar levels from rising rapidly after a meal. • Rice and beans have been a food staple and regular part of the diet for thousands of years, particularly in China, India, the Middle East, Mexico and Central and South America. Research studies show the many health benefi ts of pairing rice with legumes- referred to as a ying/yang balanced pairing of food. Rice, For Healthy Holidays Even For Diabetes 5 FACTS ABOUT RICE • 1/3 Cup cooked rice counts as 15 g carbohydrates. • Meal planning helps to control your carbs while controlling your food budget- rice is about 10cents per serving! • A serving of rice generally contains 2.5 Grams of highly digestible protein • Rice is naturally low fat, sodium free ,cholesterol free & transfat free • As a rule: serve rice with legumes (beans, lentils, peas, peanuts, soy beans) to help slow blood sugar levels and to make a complete protein. 60 | | Noviembre/Diciembre 2016 Abasto.com

• Cover