Eating Brown Rice to Cut Diabetes Risk – Roslyn Franken’s Brown Rice and Bean Summer Salad Recipe
Brown rice is a whole grain white rice before it has been refined and polished and stripped of the bran covering, which is high in fiber and nutrients. Brown rice also has a lower glycemic index than white rice, which means it doesn?t cause blood glucose levels to rise as rapidly.
Now a new study from researchers at Harvard reports that Americans who eat two or more servings of brown rice a week reduce their risk of developing Type 2 diabetes by about 10 percent compared to people who eat it less than once a month. And those who eat white rice on a regular basis ? five or more times a week ? are almost 20 percent more likely to develop Type 2 diabetes than those who eat it less than once a month.
This is a great recipe to make when you’re going to a summer potluck BBQ and don’t know what to bring. Not knowing what other dishes will be there, at least you know there will be one healthy choice on the buffet. You can cook the rice the day before to save time.
- 1 cup brown rice
- 2 cups water
- 1/2 cup lemon juice
- 2 tbsp safflower or olive oil
- 2 tbsp balsamic vinegar
- 2 tsp honey
- 1 – 2 garlic cloves, crushed
- 1/2 cup green onion chopped
- 1/2 cup chopped red pepper
- 1/2 cup celery chopped
- 1 15 oz can black or kidney beans, rinsed and drained (can use any beans)
- 2 cups frozen peas
- 1 16 oz can pineapple chunks drained
- 2 tbsp feta cheese, crumbled (optional)
- 2 tbsp dried cranberries or raisin (optional)
Boil water in small pot and add rice. Turn to low, cover and cook for 45 minutes to 1 hour or until all water is aborbed. While rice is cooking, combine lemon juice, oil, vinegar, honey and garlic in a large bowl and whisk till well combined. Add remaining ingredients. When rice is ready, add to mixture and mix well. Refrigerate till well cooled. You can also add your favourite seasonings to taste such as pepper, curry, cumin, or other.