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
Hello Isabel, sorry to be so long in replying. I will tell you why I am on your program and it isn’t all about me! I am a personal trainer (18 yrs) in the industry, and I wanted to see if we agreed on nutrition advice. I also wanted another person on MY team for my own health quest…keeping control over the muffin top at age 62 after menopause. I do love your daily posts and your program is the best I have seen after reviewing a lot of them over the years. Personally I want my weight under 120 and it is now 117. Muscle density has been the way for me as well as maintaining a good nutritional regimen, but I will admit the wheat products have been hard to navigate because if I don’t use grain alternatives I can become a bread addict if I let myself. My domestic partner has more fat to control and since we all know that men often will follow the advice of anyone else but us, I have your program to back me up! (I know, sneaky….but I hope effective! Think of yourself as my secret sister!) Since I love it,I am using coconut oil and he actually likes it!
I also wanted to have a program that I feel is 100% right on track to refer my clients to since I have not gone to the lengths you have and probably never will. So I hope you understand my intention and my quest. I would love to post a link to your blog on my website but I wanted to introduce myself first, explain my intention and of course ask your permission. I did download your books and I will be combing through them as I have time. So let me know if I can post to my website, and ideas you might have for helping me coach my clients who are admittedly few right now, but have fatloss issues. They are all on good cardio and weight-training programs but continually need a source of solid science for their nutritional guidance and you have it! I am also a big fan of Paul Chek, and his book Eat, Move and Be Healthy has been “required” reading for my clients for as many years as it has been published.
Thank you for going the distance and providing the best program I have seen for nutrition. Celia
Isabel,
Just a BIG thanks. Your material is fantastic and I love the “down-to-earth” approach that you have. When I received your material, it was followed by a ton of others almost to a point of being totally overwhelmed. You program makes the most sense to me and overpowers all others I’ve seen. I do not have it down perfect yet BUT I have lost 26 pounds of my goal of 55 total since January 1st, 2010!! Thank you so much!
Les
I just want to say that I have started your program. I have cut out all the breads, sugars, and some other things. I have lost 3 lbs. I don’t miss the things that I have given up. My family loves to go out to eat and we did last night. I had grilled shrimp and a side of mixed vegetables. I did have to try an onion ring. After the meal I was full and felt good not having all that fried food. Thanks, Karen
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!
Sandy, as for the pizza crust, have you tried Cauliflower Pizza Crust. It is fabulous.
Google it! Lots of recipes around for it.