Found this in my e-mail inbox long time ago, and I must agree that is why I thought of sharing with you, cutting down on rice make me lose more weight and maintain my ideal body weight, I f you can't avoid choose bran rice, brown rice, red rice or unpolished rice, it has more fiber and slowly breakdown into sugars than white rice.
The problem is that Filipinos might not like the news or the idea, being a country of rice eaters, where rice is part of the staple food, people can not eat without rice, rice is part of our life, our food is designed to have rice, how could be possible for us to give up on rice, but the title said not "too much", 1 cup per meal would be enough, satisfied?
Tien Cho (RCB)
This is a re-blog/re-post:
DON’T EAT TOO MUCH RICE:
The human body was never meant to consume rice! You see, our genes have hardly changed in more than 30,000 years. However, our food choices and lifestyle have changed dramatically. The caveman would hardly recognize our food or way of life.
Caveman food was never cooked as fire was not yet tamed. Thus, he ate only those foods that he can eat without treatment with or by fire. He ate fruits, vegetables, fish, eggs, nuts and meat. Yes, even meat. You can even eat meat raw if you were starving in the forest. You have the necessary enzymes to digest meat.
However, rice - like wheat and corn - cannot be eaten raw. It must be cooked. Even if you were starving in the desert, you cannot eat rice in the raw form. This is because we do not have the system of enzymes to break rice down. We were never meant to eat rice. To make matters worse, we not only eat rice, but also make it the bulk of our food.
In some parts of Asia, rice forms up to 85% of the plate. Even if we take rice, let's keep it to a minimum. Remember, it is only for our tongue... not our body. Actually, rice and other grains like wheat and corn are actually worse than sugar. There are many reasons:
Rice becomes sugar - lots of it!
This is a fact that no nutritionist can deny: rice is chemically no different form sugar. One bowl of cooked rice is the caloric equivalent of 10 teaspoons of sugar. This does not matter whether the rice is white, brown or herbal rice. Brown rice is richer in fibre, some B vitamins and minerals... but it is still the caloric equal of 10 teaspoons of sugar. To get the same 10 teaspoons of sugar, we need to consume lots of kangkong... 10 bowls of it.
Rice is digested to become sugar.
Rice can be digested only when it is thoroughly cooked. However, when thoroughly cooked, it becomes sugar and spikes circulating blood sugar within half an hour... almost as quickly as it would if we took a sugar candy. Rice is very low in the "rainbow of anti-oxidants" .This complete anti-oxidant rainbow is necessary for the effective and
safe utilization of sugar. Fruits come with a sugar called fructose. However, they are not empty calories as the fruit is packed with a whole host of other nutrients that help its proper assimilation and digestion.
Rice has no fibre.
The fiber of the kangkong fills us up long before our blood sugar spikes. This is because the fibre bulks and fills up our stomach. Since white rice has no fibre, we end up eating lots of "calorie dense" food before we get filled up. Brown rice has more fibre but still contains the same amount of sugar.
Rice is tasteless.
Sugar is sweet. There is only so much that we can eat at one sitting. How many teaspoons of sugar can we eat before we feel like throwing up? Could you imagine eating 10 teaspoons of sugar in one seating?
Rice is always the main part of the meal.
While sugar may fill our dessert or sweeten our coffee, it will never be the main part of any meal. We could eat maybe two to three teaspoons of sugar at one meal. However, we could easily eat the equal value of two to three bowls (20 - 30 teaspoons) of sugar in one meal. I am always amused when I see someone eat sometimes five bowls of rice (equals 50 teaspoons of sugar) and then ask for tea or coffee without sugar!
There is no real "built in" mechanism for us to prevent over-eating of rice. How much kangkong can we eat? How much fried chicken? How much steamed fish? Think about that! In one seating, we cannot take lots of chicken, fish or cucumber, but we can take lots of rice. Eating rice causes us to eat more salt.
As rice is tasteless, we tend to consume more salt... another villain when it comes to high blood pressure control. We tend to take more curry that has salt to help flavor the rice. We also tend to consume more ketchup and soy sauce which are also rich in salt.
Eating rice causes us to drink less water.
The more rice we eat, the less water we will drink as there is no mechanism to prevent the over-eating of rice. Rice, wheat and corn come hidden in our daily food. As rice is tasteless, it tends to end up in other foods that serve as rice substitutes. .. like rice flour, noodles and bread. We tend to eat the hidden forms which still get digested
into sugar. Rice, even when cooked, is difficult to digest.
Can't eat raw rice? Try eating rice half cooked. Contrary to popular belief, rice is very difficult to digest. It is "heavy stuff". If you have problems with digestion, try skipping rice for a few days. You will be amazed at how the problem will just go away.
Rice prevents the absorption of several vitamins and minerals. Rice when taken in bulk will reduce the absorption of vital nutrients like zinc, iron and the B vitamins.
Are you a rice addict?
Going rice less may not be easy, but we can still go rice less. Eating ess rice could be a lot easier than we think. Here are some strategies that we can pursue in our quest to eat less rice:
1. Eat less rice - Cut your rice by half. Barry Sears, author of the Zone Diet, advises "eating rice like spice". Instead, increase your fruits & vegetables intake.
2. Take more lean meats and fish.
3. You can even take more eggs and nuts. Have "rice less" meals. Take no
rice or wheat at say, breakfast. Go for eggs instead.
4. Go on "rice less" days - Go "western" once a week. Take no rice and breads for one day every week! That can't be too difficult. Appreciate the richness of your food. Go for taste, colors and smells. Make eating a culinary delight. Enjoy your food in the original flavors.
5. Avoid the salt shaker or ketchup. You will automatically eat less rice.
6. Eat your fruit dessert before your meals. The fibre-rich fruits will "bulk up" in your stomach. Thus, you will eat less rice and more fruits.
The dangers of high carb diets
William Douglass M.D. New research shows dangers of high-carb diets, Two studies that are finally bringing some attention to the idea that a diet that's high in carbohydrates could be the root cause of many health problems.
All I can say is "welcome to reality." This is an idea that I've been supporting for years -- even after people started to attack the nutritionally sound high-protein/low-carb diet plan of Dr. Atkins as a "fad."
Starchy foods that send blood sugar levels skyward, such as white bread and cornflakes, are now thought to retard the function of blood vessels and can contribute to an increased risk of heart disease.
And the Endocrine Society now believes that cutting back on carbs could help people to feel fuller -- so they might actually eat less. The researchers examined the impact of foods that are high on the glycemic index (starches like potatoes, bread, breakfast cereal, etc.) upon the cell layer that lines the interior portion of blood vessels (the medical term is the "endothelium").
They found that high-glycemic meals retard the function of this cell layer. The researchers determined that "high-glycemic index carbs are dangerous since they reduce or inhibit endothelial function, which is the 'risk of the risk factors,' leading to atherosclerosis and potentially leading to heart disease."
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But to me, all this to-do about an impaired function of a cell layer is merely the symptom of a problem that we've known about for some time. Carbohydrates and high-glycemic foods are a huge staple of the American diet. From pasta to peas to potatoes, we love scarfing down all manner of starches.
Some of the research associated with this latest study pointed out that a typical person gets more than half of their daily caloric intake from carbs -- an average of 55 percent.
To give you an idea of just how much carbs can impact your health, the researchers actually placed one of the groups in the study on a "moderate" carb diet that consisted of a daily caloric intake made up of 43 percent carbs. In just one month, the people in this group had exhibited lower blood sugar and insulin levels compared to the group on the "control" diet made up of 55 percent carbs.
The wrong-headed "food pyramid" promoted by the government (even in its updated form) is always promoting that carbs are an "essential" part of the diet. But it's nonsense!
Your body converts carbohydrates into sugar, which has no nutritional value; i.e., there are no amino acids, vitamins, pro-vitamins, enzymes, fatty acids, or anything else of value in it.
The popularity (and many successes) of the Atkins Diet made Americans aware of just how easy it is to thoughtlessly ingest hundreds of grams of carbs each and every day -- and how restricting the intake of them can have an immediate impact on health and weight loss. And that surely put "Big Carbo" into a cold panic.
So while the popularity of the Atkins way of eating has waned in recent years, it's good to see that there are doctors that are waving the red warning flag about the dangers of consuming too many carbs.
Read the link regarding the rice situation in the PH.
Read the link regarding the rice situation in the PH.
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