Many people use rice in their diet. You can use it to make pilaf, porridge, cutlets or add it to salads. For some peoples, this product is the main dish. Sweets and alcoholic drinks are prepared from it. But few people think that each product has its own.
For the first time in the world, it began to be grown in India, but it gained the greatest popularity in China. Rice comes in different varieties. It can be distinguished by color - white, brown, brown.
The ability to increase blood sugar levels will depend on the type of cereal. Buraya has a glycemic index of 45 and is very healthy. White rice has a glycemic index of 65 or slightly more. Even with such indicators, this cereal is a dietary product and very well helps to get rid of excess weight. It can be used in the diet of patients with diabetes.
Cereals contain many vitamins and minerals. These include vitamins B, PP, E. It contains eight types of amino acids.
This cereal is very often included in the list of products that should be used in dietary nutrition. This applies to patients with various diseases and people who want to lose excess weight. This is because brown rice has a glycemic index in the middle of the scale, but this does not apply to all types of rice.
The glycemic index of brown rice is about 40 units. It contains no salt at all. This helps reduce the production of gastric juice. Therefore, fasting days on rice alone may be recommended.
Nutritionists say that brown cereals are healthier than white ones. This is proven by studying the composition of brown rice grains. With its regular use, you can cleanse your body of toxins.
Any type of cereal is low in calories. Contrary to this, it has a good effect on the functioning of the digestive system.
Useful properties of rice:
- improves the condition of skin, hair and nails;
- is a useful product when following a diet to get rid of extra pounds;
- stimulates the brain;
- normalizes intestinal function;
- normalizes blood pressure;
- improves intestinal function.
But the use of cereals in the diet has contraindications. You can’t make up your diet and use only rice. This can affect bowel function and cause constipation.
When using brown rice, the rice shell also enters the stomach. The husk contains phytic acid, which prevents the body from absorbing calcium and iron.
Based on the results of the studies, it was found that rice can be used in the diet of diabetics. But in this case there is a restriction on the use of its white type. It is not suitable for diabetic patients and will increase blood sugar levels. With frequent consumption of this type of cereal, complications of type 2 diabetes may develop. It's better to avoid white rice. Then they replace it with brown, red, black, brown. The grains can be steamed.
Brown rice does not contain simple carbohydrates, so it is not able to increase blood glucose levels. It contains vitamins and minerals, fiber. Such properties appear due to the fact that during processing the husk is completely removed from it.
Brown rice is characterized by its low calorie content. With its help you can cleanse your body and easily get rid of excess weight. There are no contraindications. But to preserve the grain, it must be stored in the refrigerator and this period should not be very long.
Black rice is also called wild rice. Its taste is similar to that of a nut. It is collected manually and therefore is not cheap. This variety of rice is classified as a rare species.
When choosing cereals, diabetics should give preference to red rice. It is able to cleanse the body. It contains a large amount of dietary fiber. When consumed regularly, the level of antioxidants in the body will increase. Another important property for diabetics that red rice has is the normalization of sugar levels in the body.
Depending on the type of cereal, its calorie content will differ, of course, not much. For example, brown rice has 350 kcal per 100 grams, and white rice has 340 kcal. This means uncooked cereal and without adding oil.
The glycemic index determines the effect of a food on glucose levels in the body. When determining this level, it is generally accepted that sugar is 100 units.
Brown cereals are in the middle of this scale, the GI indicator is 45-50 units, while white rice will have the same indicator of almost 85 units. This means that brown rice has less of an effect on blood glucose levels.
- The glycemic index of boiled unpolished rice is 65 units.
- The glycemic index of red rice is 55 units.
White contains:
- proteins – 7 grams;
- fats – 0.4 grams;
- carbohydrates – 77 grams;
- fiber - 0 grams.
Brown contains:
- proteins - 7.5 grams;
- fats - 2 grams;
- carbohydrates – 77 grams;
- fiber - 14 grams.
Rice can be distinguished by its appearance. Brown will have a light brown color, but it will not evenly color the grain. After cooking, it becomes not very crumbly, a little harsh. White should be pure white and can sometimes even look translucent. Its surface is always smooth. It cooks quickly and becomes crumbly.
Types of cereals differ in GI, so when choosing, it is better to give preference to brown rice. This applies not only to patients with diabetes, but also when following a diet to lose excess weight.
When choosing cereals, you must take into account its glycemic index. This will help maintain blood sugar levels and prevent the development of diabetes. This advice should be heeded by people who have a genetic predisposition to developing diabetes. Rice cereal is necessary for diabetics when following a special diet, but before choosing a type, you can consult a doctor and make a choice on this basis.
Look for your illness at the bottom of the plate
(Chinese folk wisdom).
Hi all. I hope everyone survived the January gluttony without any significant losses in our ranks. And today I want to give you information that will allow those who are on a diet or following a proper nutrition regimen (which should be the same thing) or playing sports:
- Reduce the production of fatty tissue in your body
- Reduce hunger between meals
Well, how intrigued? Then read on...
When you eat a product, your blood sugar level rises and the pancreas begins to intensively produce insulin. It performs two main functions in the human body.
-
Reduces blood sugar levels by distributing it to various body tissues for short-term use or to be stored as fat ( enhances fat synthesis).
- Suppresses the activity of enzymes that break down fatsthose. prevents fat deposits from being converted back into glucose, which your body will immediately burn like fuel.
In addition, it is precisely because of the synthesis of insulin that we experience a feeling of hunger; the rapid absorption of glucose leads to an increase in the level of norepinephrine, which prompts a subsequent desire to eat.
Everyone has probably had this experience, when you seem to have eaten, but you still want to eat and you stuff yourself with everything that comes to hand. And the refrigerator is not the limit. So, this is him, my dear, working :)
We inherited such a unique protective mechanism from our primitive ancestors (see article about Cro-Magnons).
Conclusion:
By reducing the amount and rate of increase in blood sugar, we reduce the production of insulin and, as a result, reduce the synthesis of adipose tissue and the feeling of hunger. Everything, as usual, is simple.
To divide all products depending on how they increase sugar, smart guys came up with a special indicator - the glycemic index (GI).
GLYCEMIC INDEX PRODUCTS(GI) is an indicator that reflects the rate at which a particular product is broken down in your body and converted into glucose, the main source of energy. The faster a product breaks down, the higher its GI. Glucose, whose GI is 100, was taken as the standard. All other indicators are compared with the GI of glucose.
The classic division of products into three groups according to GI:
- High GI 70-100
- Medium GI 70-50
- Low GI 10-50
The higher the glycemic index, the faster the blood sugar level rises after consuming the product and the greater the production of insulin, the more new fat tissue will be generated, the faster and stronger we will feel the next attack of hunger, the thicker our butt will be.
You can see how sugar changes depending on the product you choose here:
Red indicates the glycemic curve of glucose.
Blue indicates the glycemic curve of mashed potatoes.
Pink - glycemic curve of white bread and rice.
Orange - glycemic curve of pasta.
Green - glycemic curve of legumes and raw carrots.
I would like to see how they implement this in practice, at least with one eye :)
If you do this, your body will begin to eat separately from you. From someone else's plate, at night, in the store, he will clear samples, with or without you, but he will find a way out, believe me:
- Doctor, my wife is a cockroach......
- yes, she promised to lose weight, now she only eats at night, and when you turn on the light, she starts hiding in panic!
Therefore, we will not switch from buns to sprouted wheat. And let's make it very simple.
We write down the three products that you consume most. Not the most delicious, favorite, etc., but what you eat the most. You don't need more than three. Remember the Pareto rule? Those who have finished school should know that:
20% of our efforts will give us 80% of the results. 80% of effort will give only 20%.
Therefore, 20% is our three products. You can even take one for an experiment.
To do this, we need a GI table, which I provide below. Some of the data may not coincide with other tables posted on the Internet.
So how did I do it:
Since childhood, I loved mashed potatoes, fried potatoes, and steamed potatoes. All my side dishes were potatoes. Now we choose an approximately equivalent product that can be used for the same purposes, but the GI is lower. It was rice, when I got tired of it, I switched to buckwheat. The replacement must be monitored within 21 days because This is the minimum time to consolidate gastronomic habits, i.e. here is what i did:
Potatoes (GI 95) — —>Rice (GI 70) —->Buckwheat (GI 40)
I changed my side dish in two stages, you can do it in one, from potatoes directly to buckwheat. This does not mean that I eat only buckwheat around the clock, it means that if I have a choice in side dishes, I will choose the one with the lowest GI, and I only buy buckwheat and rice. This example with one product in two stages is for the weakest, like me. For ordinary ones, it is better to replace any three products according to the following scheme.
1st day:-1st product
(example: potatoes (GI95)—>buckwheat (GI40))
Day 21:-2nd product
(example: white bread (GI70) -> wholemeal bread 
a (GI50))
Day 42- 3rd product
(example: ripe banana (GI60)—> slightly green banana (GI 45)
You can replace anything of your choice.
Pay attention to the GI of beer!
When you drink beer, which has a GI of 110, there is a sharp jump in sugar and a release of insulin, a feeling of hunger appears (appetizers work in the same way), which is why we are so pleased to drink fish, seeds, chips, pistachios, etc. with beer. which are directly sent to the fat depot. For men on the belly, for ladies on the hips and sides. Therefore, it is better to exclude beer from your diet altogether. The same should be done with all sweet carbonated drinks GI - 95.
Such a smooth transition will allow you to change your consumption culture, and after 21 days you will no longer be so broken by the desire for potatoes with Coca-Cola.
In parallel with the transition, you can use various ways to reduce GI:
- Adding fiber. The more fiber a food contains, the lower the total GI will be (see graph). (that’s why I advised you to add a spoonful of fiber to your breakfast). Pasta without vegetables is worse than the same pasta but with vegetables;
- The combination of proteins with carbohydrates reduces the overall GI. On the one hand, proteins slow down the absorption of sugars into the blood, on the other hand, the very presence of carbohydrates contributes to the best digestibility of proteins.
- The more the product is crushed, the higher its GI. This mainly applies to grains. We use whole grain cereals.
- Adding a very small (I emphasize: very small) amount of fat to carbohydrates lengthens their absorption time and thereby lowers the GI (use OMEGA-3).
Warning: When playing with GI, do not forget about the calorie content of foods.
Still, we need to burn calories, not GI. Avoid foods that are high in calories, even if they have a low GI.
“Ira consumes 1500 kcal per day, and Valya consumed 800 kcal more. Question! Isn’t Ira alarmed that Val is spoken of in the past tense?”
Minimum program:
Swapping out your main food for a similar one with the lowest GI will reduce hunger between meals and also reduce fat synthesis. Replace carbonated sweet drinks with juices.
That's all for today. Good luck. And remember...
Yaroslav Brin.
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TABLEGI High glycemic index foods
Medium Glycemic Index Foods
Low glycemic index foods
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In addition to calorie content (that is, nutritional value), every carbohydrate-containing product in the world that the human body is able to digest also has a glycemic index (GI). Interestingly, a high-calorie product can often have a low GI and vice versa. Meanwhile, the GI indicator influences the processes of weight loss and obesity no less than the calorie content of the product.
What does the glycemic index mean?
The glycemic index (GI) is a symbol for the rate of breakdown of any carbohydrate-containing product in the human body compared to the rate of breakdown of glucose, whose glycemic index is considered the standard (GI glucose = 100 units). The faster the breakdown process of a product occurs, the higher its GI index.
Thus, in the world of nutrition it is customary to divide all carbohydrate-containing foods into groups with high, medium and low GI. Essentially, foods with low GI are so-called complex, slow carbohydrates, and foods with high GI are fast, empty carbohydrates.
High GI Foods - Insulin Alarm Clock
Foods with a high glycemic index, when entering the body, are quickly digested and increase blood sugar levels, stimulating the pancreas to sharply release the hormone insulin.
Insulin, in turn, does the following work: firstly, it distributes all the “excess” sugar in the blood evenly throughout all tissues of the body, partially converting it into fat deposits - a kind of energy “in reserve”. Secondly, obeying the ancient evolutionary instincts of conserving energy in the body, it prevents the breakdown of fat already in the body back into glucose.
Figuratively speaking, insulin is a strict and very stingy storekeeper who vigilantly monitors the consumption of energy reserves in our body (or, simply, subcutaneous fat). It willingly promotes the accumulation of fat, and does everything to ensure that this process does not go in the opposite direction - when fat turns back into glucose and burns, giving the body the energy necessary for life.
Thus, if your daily diet consists primarily of foods with a high glycemic index, which means that the hormone insulin is released regularly and frequently in your body, then you are unlikely to ever lose weight. Most likely, you will continue to systematically gain excess weight day after day until you change your eating style.
So that insulin “sleeps”
Products with a medium and low glycemic index take a long time to digest, break down gradually and almost do not cause an increase in blood sugar levels. This means that the hormone insulin does not show its natural zeal in accumulating fat.
Glycemic index: food table
Let us recall that the standard for the breakdown and absorption of glucose is 100. Surprisingly, there are foods that break down even faster - for example, beer or dates. However, if your goal is to lose those extra pounds, you need to pack your daily diet with foods that have a low to medium glycemic index.
Note: The table shows average values, without taking into account the characteristics of the preparation of the product, the degree of its ripeness and other circumstances.
Glycemic index of foods in tables
Foods with a high glycemic index (GI=70 and above)
| Product | GI |
|---|---|
| Beer | 110 |
| Dates | 103 |
| Glucose | 100 |
| Modified starch | 100 |
| White bread toast | 100 |
| Swede | 99 |
| Butter buns | 95 |
| baked potato | 95 |
| Fried potatoes | 95 |
| Potato casserole | 95 |
| Rice noodles | 92 |
| Canned apricots | 91 |
| Gluten-free white bread | 90 |
| White (sticky) rice | 90 |
| Carrots (boiled or stewed) | 85 |
| Hamburger buns | 85 |
| Cornflakes | 85 |
| Unsweetened popcorn | 85 |
| Rice pudding with milk | 85 |
| Mashed potatoes | 83 |
| Cracker | 80 |
| Muesli with nuts and raisins | 80 |
| Sweet donut | 76 |
| Pumpkin | 75 |
| Watermelon | 75 |
| French baguette | 75 |
| Rice porridge with milk | 75 |
| Lasagna (soft wheat) | 75 |
| Unsweetened waffles | 75 |
| Millet | 71 |
| Chocolate bar (“Mars”, “Snickers”, “Twix” and the like) | 70 |
| Milk chocolate | 70 |
| Sweet soda (Coca-Cola, Pepsi-Cola and the like) | 70 |
| Croissant | 70 |
| Soft wheat noodles | 70 |
| Pearl barley | 70 |
| Potato chips | 70 |
| Risotto with white rice | 70 |
| Brown sugar | 70 |
| White sugar | 70 |
| Couscous | 70 |
| Semolina | 70 |
If you are surprised that the glycemic index table does not include meat products, as well as fish, poultry, eggs and other protein products, then let us remind you: the glycemic index is a conditional indicator of the speed with which a carbohydrate-containing product is broken down to the state of glucose. Protein products, such as all types of meat, fish, poultry, and eggs, contain almost no carbohydrates. This means their glycemic index is zero.
Thus, if you want to lose weight, then your optimal diet would be to combine protein foods with foods that have a low glycemic index. Actually, the majority is based on this principle.
Low glycemic index foods
Foods with a low glycemic index have the opposite characteristics of those with a GI. As a rule, they undergo minimal processing and purification, which means they contain a lot of healthy natural fiber.
One of the most striking examples of foods with the lowest glycemic index is fruit. Despite the fact that fruits by nature contain a fairly large amount of sugar, it (unlike synthesized and artificially added sugar) is absorbed rather slowly and is not harmful to health.
In addition to fruits, foods with a low glycemic index include most vegetables, legumes, skim milk and whole grains.
High glycemic index foods
It is, of course, wrong to believe that foods with a high glycemic index are harmful to health and that you should eat only foods with a low GI. For example, eating foods with a high glycemic index can be extremely beneficial after grueling sports training or any other physical activity.
But as for the constant consumption of foods with a dangerously high glycemic index, this can indeed cause significant harm to the human body.
Sudden fluctuations in blood glucose levels are usually the cause of obesity, diabetes and cardiovascular disease.
As can be seen from the table of the glycemic index of foods, you can “enjoy” a variety of foods to your heart’s content, both for health benefits and to harm yourself.
Take care of yourself and eat right!
Saracen grain, Saracen millet or "oriza", is one of the oldest crops grown by humans for food purposes. Today, rice remains the same product, without which our diet cannot be imagined, despite the fact that this grain was brought to Russia only in the 19th century. In general, this cereal could not go unnoticed or unappreciated, because in addition to its high nutritional qualities, it has a lot of useful properties.
History of rice
The beginning of rice history takes us back to ancient times to the lands where the Ancient Chinese Empire, the birthplace of these grains, extended. Here this grain was used not only for food, but also for ceremonial ceremonies and secret rituals. Old manuscripts and fossilized rice grains told us about this.
Thanks to the development of trade relations between countries, as well as with the advent of fanatical travelers, rice grains migrated to India and Japan, Vietnam and Thailand, where they firmly settled in the hearts of the local public as the main nutritional value.
But why exactly there, in Asia, did rice settle and appear? It's all about the climate. The tropical and subtropical zone is an ideal place for the growth of this cereal crop.
However, the highest culinary qualities of this grain have made it the main world food product. And today we, like the rest of the world’s population, cannot imagine our life without rice. And this is not at all surprising, because these grains are easy to prepare, they are tasty and versatile, and they also contain the healing power of nature.
Over its long, long life, rice has undergone significant changes, thanks to which today we can enjoy different varieties of this plant.
types of rice
We all know that rice is grown in special marshy areas, but this is only part of the truth. In general, there are three types of rice fields: dry, water bodies surrounded by land - checks and estuaries.
In addition to the method of cultivation, rice grains are classified by color, processing method, grain size, and the smell of broken grains.
Based on size, the following varieties of Saracen millet are distinguished:
- long grain,
- round grain,
- medium grain.
After passing through the processing stages, the finished grain is also divided into:
- brown,
- white,
- golden steamed.
All other differences in color, nutritional value and aroma correspond to one or another variety of rice.
The most expensive rice in the world is Indian and Pakistani basmati. He got such a valuable privilege due to the length of the grains, which in raw form range from 8 to 10 mm, and in boiled form - up to 2 cm.
However, marketers claim that the record price for rice belongs to Japan, where 1 kg of the cheapest product costs as much as 10 kg of cereal in our country, namely $5.
Residents of the East, who cannot imagine their diet without this grain, know exactly what benefits white, black, brown and red rice have. There is no doubt that this cereal has practically no disadvantages, because the majority of Asians are long-livers. So what is the life-giving power of these grains?
The chemical composition of grain is unimaginably wide. It contains a large number of chemical elements we need: K, Ca, Mg, Na, P, Fe, Mn, Cu, Zn, Se, which nourish the body and strengthen the immune defense and nervous system. And the vitamins in rice: thiamine, riboflavin, niacin, pyridoxine, folic and pantothenic acid, K and E, improve the condition of the skin, nails and hair.
The maximum useful substances are contained in the brown grain, since the shell, rich in fiber and vitamins, is preserved, so if you have doubts about which rice is better to eat, steamed or polished, it is better to give preference to the second.
Adults need 8 main amino acids: leucine and isoleucine, valine and lysine, methionine and tryptophan, phenylalanine and threonine, and children also require arganine and histidine. All these organic inclusions are noted by their presence in rice along with saturated and unsaturated fatty acids.
“Oriza” is distinguished by a high content of beneficial fiber, thanks to which the digestive processes are activated in the body, and rice is also able to remove waste and toxins from the body.
Protein is the main muscle builder, and just 50 grams of raw rice contains as much protein as our body requires per day for normal functioning.
In addition, rice contains a decent amount of calories and complex carbohydrates, which allows this grain to energize the body for a long time. In a boiled product, protein levels are significantly reduced, as are calories, which makes this dish ideal for dietary nutrition.
An important property of rice is its enveloping effect, which makes it an indispensable product for ulcer sufferers and people suffering from gastritis.
You can learn more about the characteristics of different varieties of this cereal in this table, where you will receive comprehensive data on how many carbohydrates, proteins and calories (kcal) are contained in a particular rice, raw or boiled.
Varieties, nutritional and energy value of rice
Steamed Long Grain Golden
This is exactly the product that we are used to using for preparing pilaf and side dishes.
Its grains are steamed and have a length of no more than 8 mm. This is the main feature of this species.
Thanks to steam treatment, over 80% of the beneficial inclusions in the shell penetrate deep into the grains; in addition, such grains do not stick together during cooking due to the compressed starch.
High moisture-absorbing qualities and low calorie content of the finished side dish make this variety the main dish in the diet menu. Moreover, it actively removes salts from the body and fights slagging.
White round grain
Polished small grains, the size of which does not exceed 5 mm, are distinguished by their snow-white color and smooth texture.
It is this round rice that is used for milk porridges. As a rule, such cereals are grown in Italy, which explains its popularity in Italian cuisine.
Its high adhesive properties open the door to the Japanese menu. However, you can think about the benefits of this high-calorie and high-glycemic product, despite the fact that it is a real “banker” of amino acids, minerals and vitamins.
Jasmine blue
In nature, of course, blue rice as such does not exist, but the Thais are cunning in their invention.
Jasmine rice, with a delicate taste and aroma, is colored with the flowers of Blue Butterfly Pea, although in fact the name of this plant sounds like Clitoria ternatea. It is used as a soothing tea and a compatible dye for rice grains. The grass colored by this grass becomes a beautiful blue and purple color.
This type of cereal is prepared in the same way as regular long-grain cereal, and its color treatment does not in any way affect the soft jasmine taste.
Brown brown (gray) unpolished rice
This variety of Saracen grains is perhaps the most popular among dieters.
This rice undergoes gentle processing, thanks to which it retains its valuable shell. That is why the seeds are brown, brown or dirty gray in color.
It has the most beneficial effect on the human body, stimulating peristalsis, removing toxins and reducing high cholesterol.
Black wild rice is divided into two types: thin-grain and thick-grain.
Thick grains have increased density, and therefore, before cooking, they are soaked for several hours, and after that they are boiled for 1 hour. Thin grains can be prepared in 20 minutes even without pre-soaking.
This variety of rice is typically used in combination with golden parboiled grains in rice mixtures. It gives the side dish a sweetish taste and a subtle nutty aroma.
Black rice is incredibly healthy and is the leader among dietary varieties of this plant, but despite this, these seeds contain quite a lot of protein.
pink cereal
Devzira. This is the name of this type of rice cereal. The grains have a beautiful pinkish tint.
Its main difference from other unpolished and lightly polished varieties is its high nutritional quality and high protein content.
When finished, this product has a delicate taste and aroma. During the cooking process, its volume increases up to 8 times, but the grains do not lose their shape or stick together, despite their high moisture-absorbing properties.
Pink Uzbek rice is a storehouse of antioxidants and minerals.
The Thai representative of cereal crops has a characteristic nutty aroma and aftertaste. The benefits of red rice for the body are almost limitless.
These grains have concentrated an incredible amount of antioxidants. In addition, it has a beneficial effect on the cardiovascular system, reduces cholesterol levels, and its beneficial properties also extend to metabolic processes due to its high dietary fiber content.
This type of rice may stick together during cooking.
This variety is perhaps the most suitable for traditional Japanese dishes: sushi, nigiri, sushi. It has small, slightly elongated, rounded grains, which contain a lot of starch, amylose, and amylopectin - substances that ensure increased stickiness of the cooked product.
This grain should be prepared according to all Japanese canons, namely steamed, without adding sugar or adding salt.
Boiled in water (boiled)
Heat-treated rice becomes soft and increases in size, absorbing moisture. This porridge is incredibly useful. The calorie content of boiled rice is halved compared to the raw product, and it contains little salt, which makes this dish recommended for overweight people.
In addition, such a diet is extremely indicated for pathologies of the cardiovascular system, liver and kidneys.
Sea rice, aka Tibetan or Chinese
These names have absolutely nothing to do with rice cereal, Tibet and China. This is an Indian fungus that looks like boiled short-grain rice, which is why it got its name.
Mushrooms are used to prepare a very healthy drink, which contains acetic acid bacteria that stimulate digestion and act as protectors against many pathogenic microbes.
When rice grain fungi enter the water, microorganisms begin to actively develop and, in tandem with bacteria, begin the fermentation process. This “kvass” contains many useful inclusions: unsaturated fats, esters, organic acids, as well as a vitamin and mineral complex along with enzymes.
Scientists claim that this healing drink is a real elixir of youth; moreover, it restores cartilage tissue and promotes the production of red blood cells.
This is an excellent, refreshing summer dish that came to us from India. Lemon adds citrus notes to the taste and aroma of this dish, and numerous other spices make this food incredibly fragrant and unforgettable.
In the preparation of this dish, the main burden is taken on by the aromatic additive, which is made as follows.
- Add cumin (½ tsp), mustard seeds (1 ½ tsp), cinnamon stick (5 cm), curry leaves (5 pcs.) to hot butter (1 tbsp), and after 5 minutes finely chopped green hot pepper (1 pod) and long grain rice (350 g) pre-soaked for 20 minutes.
- After 3 minutes, pour salted water (3.5 l + 2 tsp salt) into the container and bring to a boil.
- Then we smear the dish with turmeric (½ tsp), close the container with a lid and simmer over low heat until the water has completely evaporated (20 minutes).
- After the allotted time, take out the cinnamon, sprinkle the finished dish with lemon juice and add a little lemon zest, grated on a fine grater, put butter (2 tbsp) and a few sprigs of parsley on top.
Many different dishes are prepared from Saracen grain, and one of the most popular is garlic rice. It is prepared from a minimum of ingredients, but its taste characteristics are not inferior to the same pilaf.
- Pour 4 cups of water into the wok, add 2 tbsp. washed rice and cook the grains until soft.
- In a separate frying pan, fry chopped garlic (4 cloves), green onions (1 bunch) and green chili pepper (4 pods) in hot oil.
- After all the thermal manipulations, mix the rice with the frying, add salt and pepper and continue frying for several minutes. All! Quick, simple and very tasty dish!
Mexico has always been famous for its craving for fiery and spicy food, so they make green rice nothing less than spicy and vigorous.
- In order to make an emerald side dish, grind garlic (3 cloves), onion (1 head), cilantro (large bunch) and seeded hot green pepper (1 pod) in a blender with the addition of 1 tbsp. chicken broth until smooth. The result will be a beautiful rich green liquid mass.
- Next, fry long grain rice (1 tbsp) in hot oil for 2 minutes, then pour 1 tbsp into the container. chicken broth and green mixture, salt to taste, cover with a lid and bring to readiness over low heat.
A beautiful and very aromatic dish that everyone will love!
Rice. Contraindications
Now many nutritionists argue about the possible harm of rice, and the question immediately arises: is it as healthy as they say?
It is worth noting here that unpolished rice is not viewed in a negative aspect; all attacks are addressed exclusively to refined products.
- Rice can trigger the development of atherosclerosis, diabetes, kidney stones and hypertension.
- Excessive use of rice dishes can be reflected in persistent constipation.
- Insulin-dependent diabetics are strictly prohibited from eating sea (Tibetan, Chinese) rice, or rather a drink made from it.
- In addition, rice can cause allergy attacks. A negative reaction to taking it may include asthma, atopic dermatitis, eczema or rhinitis. Even rice pollen can cause illness in allergy sufferers, and it is worth noting that some allergens can retain their destructive power even after heat treatment.
How to store rice and what is its shelf life
Rice is a product that should always be on hand, which is why we always have a supply of white grains in our kitchen cabinets. But are you storing these cereals properly? In order for the grain to live happily in the bins for a long time, you should follow the following rules:
Rice is a product without which we cannot imagine our diet today. That is why we simply need to know everything about this grain, and then our food will be to our benefit and not to our detriment.
Regular white rice is high in calories and has a high glycemic index (about 70). Most often, it undergoes multi-stage cleaning and polishing, as a result of which it contains practically no biologically valuable components. It is quite difficult to digest and slows down the motor processes in the digestive tract. Considering all this, white rice is not an essential food for diabetics. More exotic and expensive varieties contain much less simple carbohydrates and more fiber, so they can be consumed if you have diabetes. Much depends on the method of industrial production, as well as further culinary processing of the product at home. The glycemic index of different varieties of rice differs because the production technologies and chemical composition of these products differ.
White rice
White rice contains a large amount of carbohydrates, which quickly fill you up, but at the same time cause sharp changes in blood glucose levels. Because of this, hunger soon returns again and the person experiences symptoms of hypoglycemia. In addition, classic white rice is completely cleared of the grain shell, which contains all the useful components.
Polished grains mainly contain only starch, which, although it is a complex carbohydrate, does not provide anything useful to the body.
This product cooks quickly, is very nutritious and can cause excess weight gain. Obesity threatens cardiovascular diseases, problems with joints and skin of the feet due to the increased load on the musculoskeletal system. It is advisable for patients with diabetes to avoid such dishes, since their metabolism is already impaired.
Instant rice, which does not need to be cooked, is especially harmful for people with diabetes. To eat it, simply pour boiling water over it and let sit for 5-15 minutes. Such a product is subjected to significant processing, including the use of high temperatures in production, so the level of vitamins, amino acids and microelements in it is not very high.
The healthiest of all types of light rice is basmati rice, in particular its long-grain variety. It is available in unpolished form and contains many useful chemical elements and compounds. The glycemic index of the product is average - it is equal to 50 units. This makes it quite suitable for use for diabetes. The product has a pleasant aroma and characteristic taste with light nutty notes. The only disadvantage of this variety is that it is very expensive.
Otherwise, the benefits of basmati rice are obvious, because it:
- accelerates metabolic processes;
- protects the gastric mucosa from inflammatory processes;
- removes toxins and waste from the body;
- does not increase the risk of obesity, but on the contrary, promotes weight loss;
- strengthens the immune system.
This rice is grown in certain parts of India and can be stored for a long time. There are even special aged varieties of rice, which in the process acquire an even more pleasant taste and aroma.
The glycemic index of long grain rice is lower than round and medium grain rice
Brown rice
Brown (brown) rice is a type of rice in which, in addition to the grain, the main part of the shell and bran is preserved. During production, it is cleaned only from pronounced external husks and impurities, so the main biologically active substances are preserved in it. Brown rice contains much more B vitamins, micronutrients and fiber than regular white rice. Its glycemic index is 50, so dishes from this product may periodically be present on the table of a patient with diabetes.
Brown rice has the following effects on the human body:
- strengthens the nervous system due to the high content of magnesium and B vitamins;
- removes toxins, waste and metabolic end products;
- improves the condition of the digestive system;
- normalizes sleep;
- regulates blood pressure;
- reduces cholesterol in the blood.
Brown rice does not contain gluten (a powerful allergen), so the product is ideal even for diabetics with allergies.
Red and black types
Red rice is one of the rarest varieties of this product. It is good for diabetics because it contains a lot of fiber and essential amino acids. The red pigment it contains is beneficial for the immune system. It strengthens the body's defense mechanisms and speeds up metabolism. The glycemic index of red rice is average – 55 units. It is boiled for about half an hour, after cooking the grains become even more saturated red.
There is also a black variety of rice. According to nutritionists, this type is the healthiest, as it contains the maximum amount of fiber, tocopherol (vitamin E), iron, magnesium, B vitamins and amino acids. A black thin shell covers the white inner grain, and it is in it that most of all these useful substances are stored. The GI of this rice is about 50 units. Dishes made from it are satisfying, but light, so they do not overload the pancreas and intestines.
You need to cook black rice for about 50 minutes, before soaking the grains in cool water for several hours. Boiled rice does not change color, although the water may become slightly colored during cooking.
Any rice other than white is essentially unpolished. It is the grain shell that is responsible for the coloring, and when it is ground off, the product acquires a pure white color
Best Cooking Methods for Carbohydrate Load
When preparing rice dishes, it is better to use those varieties that have the lowest glycemic index. It is better to completely abandon highly purified and polished white varieties, since, apart from starch, they contain practically nothing. They simply saturate the body with energy due to their high calorie content, but such foods are not advisable to eat if you have diabetes because of the risk of rapid weight gain.
You can lower the glycemic index of boiled rice by:
- short cooking time (overcooked rice has a very high glycemic index);
- pairing it with fish and fresh vegetables.
If you have diabetes, it is not advisable to combine rice with meat, as this combination of products can cause heaviness in the stomach and problems with digestion. It is also undesirable to prepare sweet puddings and casseroles from this product, since the glycemic index of such dishes is very high.
Parboiled rice is a type of product that is steamed under pressure during production. This rice has a rich, often yellowish color, which during cooking is replaced by a regular white tint. With the help of such processing, most of the biologically active components from the shell are transferred to the grains, so the benefits of eating the product are much higher. Parboiled rice should not be confused with home-steamed white rice. The latter has a lot of carbohydrates in its composition and is not recommended for diabetics.
The glycemic index of the product is quite low - it is 38 units. Steam treatment technology allows you to preserve the maximum amount of useful substances in it: vitamins, minerals and trace elements. This type of product is recommended for use by diabetics who often suffer from indigestion and other problems with the digestive tract.
Steamed rice is not only healthy, but also delicious. When cooking, its grains do not stick together and the dish has a crumbly texture.
Useful properties of steamed rice:
- is slowly absorbed and broken down into simple carbohydrates, without causing sudden jumps in blood glucose levels;
- saturates the human body with vitamins;
- improves the functioning of the excretory system;
- normalizes the water-salt balance in the body;
- improves the state of the nervous system;
- speeds up metabolism;
- envelops the gastric mucosa and reduces acidity.
Different types of rice inhibit intestinal peristalsis (motor activity) to varying degrees. This property allows it to be used for non-drug treatment of mild forms of diarrhea and indigestion. But if consumed frequently, it can cause problems with bowel movements, so it is not recommended for people with a tendency to chronic constipation.
Considering that in diabetes mellitus all processes proceed a little slowly, you should not often get carried away with rice, even those varieties that have a low glycemic index.
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