Tag: high fiber
So I was chatting with a friend the other day and she asked me if I have ever heard of…”forbidden rice“.
At first I thought she was joking, but as I was chuckling she proceeded to ask if I have ever tried it at home cooking for the kids or if I ever incorporated it into my diet.
Needless to say I haven’t, and as she proceeded to tell me that I absolutely need to buy some, I thought I would do a little more research to see what this “forbidden rice” was all about, so lets take a closer look!
What Is Forbidden Rice?
Forbidden rice is nothing more than black rice, and to be completely honest with you, I never even knew black rice was a thing. When it came to rice I was only familiar with a few…White, Aborio, Jasmine, Wild and Brown to be specific.
What separates black rice from the pack? Well, like brown rice, black rice is unpolished, meaning that the hull of the grain (which is also a fantastic source of insoluble fiber) is still intact. Black rice provides a whopping 3 grams of fiber per half of scoop.
Even better than the high fiber content, only black rice contains anthocyanins, the same antioxidant compounds that make blueberries and blackberries such valuable additions to our diets. These compounds are what turn the rice a deep purple as it cooks.
Black Rice And Heart Health:
As diabetics we all know how important it is to eat a healthy lifestyle and even incorporate exercise to not only help our blood sugars, but to keep our heart healthy and in peak performance.
Per the Center of Disease Control and Prevention, heart disease is the leading cause of death in the US for both men and women, accounting for one in every four deaths.
So how does black rice help in this area?
Well, per a study by the Journal of Nutrition:
Black rice has been show to decrease atherosclerotic plaque in the arteries. When this plaque builds up, it causes the arteries to harden and become blocked.
It’s a major risk factor for both heart attack and stroke. In this particular study, male rabbits were injected with high levels of cholesterol in order to cause this plaque formation. They were then divided into five groups, four of which were fed high cholesterol diets, one without rice and the others with various types of rice, including black.
The plaque was 50% lower in rabbits fed black rice (or red rice) than in those fed with white rice. Researchers conclude that the antioxidants in black rice may play a role in reducing atherosclerosis.
You can read about the entire study here
Did you know that your body produces its very own fat burning hormone? A wonderful little hormone called leptin! Yes that’s correct, you do not need to be buying these “fat burning supplements” (which are highly processed and ironically enough, never seem to work) to lose those couple of pounds that you’ve been wanting to.
As diabetics we all know how vitally important it is to maintain a proper weight to ward off potential complications as well as help maintain proper blood sugar levels.
So lets take a look at leptin and see how you can increase levels in your very own body and start burning fat!
So what is leptin?
Leptin, also referred to as the hunger hormone, is a protein that performs a major part in the human body. This hormone oversees consumption of energy as well as expenditure of it. It plays an important role in metabolism and appetite.
The creation of leptin comes from our fat cells or adipose tissue. There’s a primary link between leptin levels and appetite. If leptin levels are higher, you feel less hunger. Probably the most interesting aspect about this hormone that quite a few individuals are not aware of is that when your exercising and dieting to shed those extra pounds, it actually has adverse effect and actually lowers the amount of leptin that we carry around. Here is an interesting study done by the NIH, you can read about it by clicking here.
Leptin And Obesity:
An individual whose hypothalamus (area of the brain that regulates our appetite) is responding appropriately has a built-in check against excessive weight gain, the leptin induced feeling of satiety.
However, if a person is obese, their hypothalamus gland can become resistant to the effects of leptin. As they accumulate more fat cells, the fat cells produce ever greater amounts of leptin, all the while making a hypothalamus that weekly responds to the hormone. Why does this happen?
How Leptin Works:
Leptin is secreted by fat cells and is received by receptors in the hypothalamus. If leptin is absent, feeding is uncontrolled and relentless. In normally healthy people, if leptin is present and receptors are sensitive, feeding is inhibited. More body fat means less food is required, and so leptin is secreted to inhibit feeding and the accumulation of excess adipose tissue. Overweight people generally have higher circulating leptin, while leaner people have lower levels. A severe caloric deficit will result in reduced leptin secretion – this is your body’s way of getting you to eat when you need energy. It’s the hunger hormone. Overfeeding temporarily boosts leptin, reducing hunger.