Grains that Help with Weight Loss
There are many things in our society today that have a bad reputation…politicians, car salesmen, and carbohydrates. But if you’ve taken the time to watch the informational video on www.TheDietSolutionProgram.com, you know that not all carbs are the same and we do not need to be pointing the nasty blame finger on all of them equally.
When I break the bad news to people that the whole wheat they think is healthy is a major weight loss No-No, they automatically think I’m suggesting they go ride the Low Carb Train.
That’s not what I’m saying at all!
The good news for all of us is that there are plenty of other healthy carbohydrate and grain options that fit into your Diet Solution fat burning meal plans perfectly.
White Rice vs. Brown Rice and every other rice on the shelf
If you’ve ever even spent 2 minutes in the rice aisle at your local grocery store, you know the varieties and the choices of rice are endless.
Are any of these a good option for you on your DSP plan?
Yes, yes, and yes.
Brown Rice goes on the top of the “good” list (oh come on, you knew I was going to say that right?)
Many people know brown rice is better than white, but why?
Well, although brown rice and white rice have similar amounts of calories, carbohydrates, and protein. The main difference between the two forms of rice is in the processing and nutritional content.
Only the outermost layer of a grain of rice (the husk) is removed in producing brown rice. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm.
Several vitamins and dietary minerals are lost when you remove this very important layer (especially Vit B1, Vit B3 and iron). Not to mention magnesium, where one cup of cooked brown rice contains 84mg of magnesium and one cup of white rice only contains 19 mg.
Another very important source of nutrition that is lost in white rice is fiber! This is so vital because fiber plays so many important roles in the weight loss process.
How about every other rice option out there?
Here are just a few…
Basmati Rice
Used in a wide range of Indian and Middle Eastern dishes, basmati rice comes in white and brown varieties. I suggest choosing the brown as the glycemic index of brown basmati rice is even lower than regular long grain brown rice. This one gets the DSP thumbs up.
Black Rice
Cultivated in Asia, this rice is typically sold as an unmilled rice, meaning the fiber-rich black husks of the rice are not removed, making black rice very high in fiber. It’s also naturally high in iron…a plus for those looking for iron-rich foods. This one gets the DSP thumbs up.
Jasmine
Jasmine rice is frequently served with Thai and Chinese dishes. It is often compared to Basmati Rice and sometimes used in cooking interchangeably. Like basmati rice, it also comes in brown and white varieties. You probably already know what I’m going to say here (but I’ll say it anyway), choose the brown rice variety. This one gets the DSP thumbs up.
Wild Rice
Similar to brown rice, wild rice is less processed than white rice and as a result, obtains more nutrients, specifically protein, vitamin B1 and magnesium. Not quite as much of a winner as brown rice, but not the same as white rice, wild rice falls somewhere in between. Even so…it still get the DSP thumbs up.
Which rice options get the DSP thumbs down?
White rice, instant rice (especially the ones that go in the microwave), rice bowls (highly processed) and any other rice product that has added creams, sauces or tons of sodium.
Now, with all of this talk about glycemic index and sugar balance, you must remember the most important thing…
The glycemic index of a food changes drastically when combined with other foods. So regardless of your rice choice, it is essential that you combine your rice (a carb) with a healthy protein and fat (just like all the meal plans laid out for you in your DSP Manual).
So, where do any of the healthy rice options fit into your DSP meal plans? Depending on your specified portion sizes, a ½ cup to a cup of brown rice can be a wonderful carbohydrate choice in your lunch or dinner alongside a tasty protein (maybe some wild fish) and some yummy vegetables (possibly some sautéed spinach).
Wow…did I really spend this much time on rice? Oh boy. And there are still so many other healthy grains to talk about. I guess this will be Part 1 of the “Healthy Grain Story”. Stay tuned for Part 2 later this week.
Thank you for sharing about whole wheat. I have switched everything to whole wheat from white but will now go the “whole grain” route instead. With this in mind, do you have a decent recipe for pizza with some kind of crust? Whole wheat was ok but a bit chewy…tortillas just don’t taste right…still looking. Thanks!
Sandy
I am a client and I like your information. What you can you tell me about non roasted wheat germ (only ingredient). Good? Bad? Ok? I just used it as an alternative to bread crumbs in a recipe, and really liked it. That makes me think that it might not be that good for me:)
Your guidance is appreciated!
Frank
What would be even better for bread crumbs would be using sprouted grain bread and making the bread crumbs out of that.
what about rice bread or rice cakes is it ok to have them flavored with tomato or cheese?
I have purchased rice cake that have corn and milk is this approved by DSP?
I wouldn’t recommend eating the rice cakes – I doubt the milk used to make them was unpasteurized or organic. Rice crackers or some Ezekiel toast would be a much better idea for a snack!