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The ‘good for you’ grain

October 12, 2009

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Good news for grain lovers! Eating rice can help reduce the risk of chronic diseases, such as obesity, diabetes and cardiovascular disease, according to research recently published by the Journal of the American Dietetic Association. The data suggests that rice-eaters have healthier eating patterns and consume less added sugar and saturated fat than non-rice eaters. As a result, they are able to cut unnecessary calories and maintain a healthy weight.

The proof is in the rice pudding, folks. By including rice and other whole grain complex carbohydrates like millet, barley, buckwheat, and quinoa in your diet, you are more likely to promote good nutrition and foster a healthy lifestyle. Taking control of your health is the first step in solving the obesity and health care crisis in our country, and you can start with what you pile on your plate.  With rice at approximately 10 cents per serving, it’s an affordable and easy-to-prepare option. Check out one of our great recipes below.

Brown Basmati Pilaf

Prep Time: 5 minutes
Cooking Time: 30-40 minutes
Yields: 4 servings

1 cup brown basmati rice
2 cups water
1 teaspoon salt
½ cup dried cranberries
½ cup walnut pieces
½ cup fresh parsley, chopped

Rinse rice in fine mesh strainer until water runs clear.
Boil water in a sauce pan.
Add rice and salt.
Cover and reduce heat.
After 15 minutes add cranberries and walnuts on top, do not stir.
Cook 15-20 minutes until all liquid is absorbed.
Remove from heat, add parsley and fluff with fork.
Cover and let sit for 3-5 minutes then serve.

About the author

Joshua Rosenthal is the Founder and Director of the Institute for Integrative Nutrition. He has worked in the nutrition field for more than 25 years, teaching at the school alongside health leaders including Andrew Weil, Deepak Chopra and Barry Sears. At Integrative Nutrition students are trained as Health Coaches, receiving the holistic nutrition education necessary for them go out into the world and help others improve their health and happiness.