Magic of Brown Rice.

Brown Rice and other whole grains are a rich source of magnesium, a mineral that acts as a co – factor for more than 300 enzymes, including enzymes involved in the body’s use of glucose and insulin secretion. Research suggests regular consumption of whole grains reduces the risk of type 2 diabetes.

Risk of type 2 diabetes is 31% lower in people who frequently eat whole grains compared to those eating the least of this magnesium – rich foods. The whole grains offer special benefits in providing healthy blood sugar control.

The health benefits of brown rice continue with its fiber. A cup of brown rice provides 14% of the daily value of fiber. Fiber helps out by keeping the blood sugar levels under control, so brown rice is an excellent choice for women with GD.

A Simple meal with brown rice:

Brown Rice - 1 cup (a very small cup will be ideal)

Moong dal (split green gram dhal) – ½ cup

Pepper jeera granules   - 1 tsp

Salt to taste.

Wash the rice and dal together and pressure cook well with 4 cups of water to 3 whistles. After taking out, mash well while hot. Season the pepper jeera granules in ½ tsp oil adding salt. This will be an ideal pongal with less of carb, compared to white rice and more of fiber to compensate the carb. Added to this, there is moong dal to give the share of protein. This will be a balanced lunch if taken with a cup of cooked beans and greens. As the brown rice is heavy, it will be filling to the stomach.

Note:  The carb, protein,fat and fiber calculations can be made for each recipe on seeing the Nutrition Tables on all ingredients.The percentage of these may vary in different items of different brands.Having the calculations and daily measurements given earlier, one can decide on the meal plan accordingly.