BLACK RICE 

QUINOA

Steel Cut OATS

Resistant Starch - Sushi

MAINTENANCE GRAINS

 

When you arrive at maintenance, there are better grains than others. We still want to remain gluten free to keep our gastrointestinal tracts free from harm and optimized for absorption and digestion. 

 

Here are a few of the better grains that you can incorportate into your carb portions making sure you choose at least 1 carb portion from vegetables. 

 

BLACK RICE

Unlike the very starchy and high glycemic, white rice or even brown rice, BLACK RICE is much higher in fibre and antioxidants. In fact, a tablespoon of black rice BRAN has more antioxidants than the sample volume of blueberries. Black rice has been touted to reduce inflammation. Increases in inflammation are associated with heart disease, Diabetes, Cancer, Arthritis, Aging and Allergies. Black rice is very generous with its carb portions as compared to white or brown rice that will only allow 1 Tablespoon for each Carb. Click on the flag for location to purchase. AUS Woolworths; USA Wholefoods. 

 

2 Tabslep Black rice = 1C portion 

 

QUINOA

With a nice low glycemic load, Quinoa is a much better alternative to wheat or rice. Also being gluten free it is safe for the digestive tract. They are higher in protein than most other grains and thus this contributes to their lower blood sugar effect than grains like rice. This protein however, is not included in your daily protein portions as the fibre in Quinoa makes it indigestible. 

 

1/4 cup Quinoa = 1C portion

 

STEEL CUT OATS - Gluten-free variety

Steel cut oats are high in fibre and low on the glycemic index. They make a warm, comforting breakfast that’s high in B vitamins, calcium, protein and fibre while still being low in salt and unsaturated fat. Their high fibre content helps to balance blood sugar and insulin while reducing cholesterol and heart-disease risk. Steel cut oats (along with oats, oatmeal and oat bran) contain a specific type of fibre known as beta-glucan, which has beneficial effects on cholesterol levels. 

 

1/4 cup Steel cut Oats (gluten-free) = 1C portion

 

 

COOKING WHITE RICE - RESISTANT STARCH

White or brown rice has an extremely high glycemic index and carb load meaning the glucose from the rice will spike insulin more than sugar itself and cause a massive surge in fat storing. Ever wondered why the Japanese, who eat sushi stay trim? It's all in the cooking. I still advise to keep white and brown rice out of the daily diet but from time to time if you wish to indulge in sushi as a treat, be sure to make it yourself. Had with sashimi it gives the protein required to balance the meal. It's fun to chop all the vegies and proteins to put in the Nori (seaweed wraps) and use a very small portion of rice cooked as per instructions below. 

 

TO COOK RICE:

  1. Wash rice thoroughly until water is clear. This washed the starch out.

  2. Bring water to boil.

  3. Add 1teasp coconut oil per 1/2 cup uncooked rice.

  4. Boil in water for 40 mins. 

  5. Chill for 12 hours. 

  6. Serve.

 

The rice turns into resistant starch that slows the rate of which the sugar from the rice enters the blood stream, therefore reducing insulin output and fat storing. 

 

1 Tbsp rice = 1C portion.

 

 

Vicki Witt

Clinical Nutritionist, Holistic Coach, Certified LEAP allergy therapist, Reiki Master

BS (Nutr & Food Sci) PG Dip Clin Nutr RNutr

Proud to service all USA and AUS states.

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