U.S. rice fits into any diet or dietary restriction
Mississauga, Ontario - October 2006 – For those restricted to specialty diets either by medical necessity or personal choice, the daily task of preparing foods that offer variety and deliver a balanced meal can be discouraging. Shedding some light at the end of the pantry is U.S. rice, with its versatility in texture, cooking methods and forms, it can easily adapt into numerous recipes for a range of dietary needs.
Nutritious and gluten free, U.S. rice can be used in a main or side dish for breakfast, lunch, dinner and even dessert. As an example, the USA Rice Federation has created new recipes that appeal to a spectrum of diets and dietary restrictions in a variety of styles and tastes. Included are meals that suit vegetarians and vegans, those looking for options that are low in sodium or high in fibre and suggestions for diabetics and sufferers of celiac disease. In addition many also assist in meeting the daily requirements set out in Canada’s Food Guide to Healthy Eating.
“Rice is a source of niacin, B5, B6, phosphorus and magnesium and combined with vegetables and a meat or alternative it makes a perfectly balanced meal,” says Diana Steele, Registered Dietician and owner of Eating for Energy.
Recipes, like an East Indian inspired Apple Pilau combine U.S. basmati rice, vegetables and toasted cashews, with curry, ginger and garlic. It’s especially important for vegetarians and vegans to eat grains along with legumes or nuts daily. “This combination provides us with all the amino acids needed to build proteins in the body,” says Steele.
Another dish that vegans will devour is the retro Dairy-Free Fig and Raspberry Rice Pudding which uses fortified rice milk in place of cream.
Maintaining a gluten-free diet can also make it difficult to enjoy other classic favourites. It is estimated that one in 133 Canadians are affected by celiac disease. “Thank goodness for rice! When working with celiacs there is nothing more convenient, simple and versatile than rice as a substitute for wheat, oats or barley,” says Steele. Since rice comes in three forms (long, medium, short) which range in starch content, a medium grain rice can easily be transformed into different applications – such as a crust in the unique Riz-za Pizza.
According to the Glycemic Index (GI), parboiled or converted rice has a low GI (55 or less) or is a slow carbohydrate and brown rice has a medium GI (56-69). Both would be good choices for diabetics, says Steele. She also suggests diabetics combine their grains with proteins at a meal because this helps slow down the release of sugars into the bloodstream. Sweetened with raspberries and citrus zest, Bountiful Brown Rice Muffins are made with whole wheat flour, short grain brown rice and pecans and are a healthy diabetic friendly snack and a good source of fibre.
Brown rice is considered a “source” of fibre, but combined with “high” fibre dried apricots and wheat germ, a recipe like the Mediterranean Stuffed Artichokes becomes a nutritious as well as visually appealing starter or side. The fibre recommendations for men are 38 g per day and 25 g for women. The average Canadian only gets 14 g per day, so any way to boost your fibre intake helps, says Steele.
“Meeting the recommended servings of grain products is easy with rice. Just one cup of cooked rice is equivalent to two servings of the five to 12 you need each day,” says Steele. “Especially when rice is easy to freeze, reheat and use in leftovers.”
If looking for more variety in your diet and in your kitchen, USA Rice can deliver. For these and more than 90 additional rice recipes, covering every meal of the day, as well as preparation methods, storage tips and nutritional information, please visit the USA Rice Federation web site at www.riceinfo.com.
Registered Dietitian and author, Diana Steele is the owner of Eating for Energy, a thriving nutrition consulting company in B.C. She holds a Bachelor of Science degree in Nutrition and is a member of the Dietitians of Canada and the B.C. College of Dietitians.