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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    Can You Eat White Rice If You’re Diabetic?

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    You don’t have to switch to brown rice. Learn how to balance your meals so you can enjoy white rice, even if you’re diabetic.

    A cost-effective and satisfying grain, rice is an essential part of so many cuisines. Working as a diabetes educator in clinics, I would see most of my patients want to completely drop white rice (and other refined grains) upon being diagnosed with diabetes. They usually had misconceptions about refined grains being the cause of their diabetes and wanted to do everything possible to get their blood sugars back in a normal range. Despite loving white rice and knowing it was an important part of their culture, many patients would cut it out completely. Similarly, this would happen with foods like corn tortillas, potatoes, refined pasta and bread. So, the question is, do you need to cut out rice if you have diabetes?

    White Rice Nutrition Facts

    Let’s start by looking at the nutritional composition of rice. One cup of cooked white rice has around 44 grams of carbohydrates, which is similar to the amount of carbohydrates in brown rice. The bran and germ get removed from white rice, which results in a lower amount of nutrients like fiber, protein and fat, along with certain vitamins and minerals. Although brown rice is more nutrient-dense, this doesn’t mean white rice doesn’t have its benefits as well. Aside from some people enjoying the taste and texture of white rice better, it’s also easily digestible, because it is lower in fiber and fat. For people with digestive troubles like bloating or diarrhea, they may find that white rice is more tolerable than its brown counterpart. White rice is also more affordable; in some neighborhoods, it may be all that’s available.

    Now, I’m not saying that you should ditch the brown rice if you actually enjoy it, because there are many health benefits to consuming whole grains. The latest Dietary Guidelines for Americans actually recommends that half of the grains we consume come from whole grains. What I am saying is that you don’t necessarily have to cut out white rice (or other refined grains) if they’re something you love — there are other ways to balance out your meals.

    How to Balance Your Meals Without Cutting Out White Rice

    Generally, I recommend consuming different foods regularly, if possible, to ensure you’re getting a range of nutrients. If you’re having rice every day as the carb for most of your meals, I would consider adding other types of carbohydrates into the rotation.

    More importantly for people with diabetes, two important questions to ask are: What else are you having with that rice? And how much rice are you having during mealtimes? If you’re pairing rice with fats, protein and fiber-rich vegetables, your blood sugars will likely be more stable compared to when eating a meal that is mostly rice. How many carbs you need for optimal blood sugars really varies based on a number of factors like medication and lab values, and so it’s important to discuss those recommendations with your dietitian or health care provider.

    If you’re looking for an easy meal prep tool, I do find that the MyPlate method is very user-friendly for people with diabetes. In this method, half of the plate consists of fibrous vegetables, and the other half is one-quarter protein and one-quarter carbohydrates. You can easily swap out different foods in each category, and it may be easier to understand visually than carb-counting or nutritional analysis of foods.

    Head on over to FOOD NETWORK to read the full article! Can You Eat White Rice if You’re Diabetic?

    Roasted Baby Potatoes with Scallions & Feta

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    These crispy, savory potatoes are topped with feta, parsley and scallions for an easy, impressive side dish. Serve alongside roasted chicken or salmon.

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    Roasted Baby Potatoes with Scallions & Feta
    Total Time
    1 hr
     
    Servings: 6
    Ingredients
    • ⅓ cup extra-virgin olive oil
    • 2 teaspoons soy sauce
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • 2 pounds baby potatoes, scrubbed and halved
    • ⅓ cup crumbled feta cheese
    • 2 scallions, thinly sliced
    • 1 tablespoon fresh flat-leaf parsley, finely chopped
    Instructions
    1. Position rack in bottom of oven; preheat to 425°F. Line a large rimmed baking sheet with parchment paper.
    2. Mix oil, soy sauce, garlic powder and paprika in a large bowl. Add potatoes and toss to coat. Spread in an even layer on the prepared baking sheet. Roast on the bottom rack, stirring once halfway, until crispy and golden, 45 to 50 minutes. Transfer the roasted potatoes to a serving bowl. Top with feta, scallions and parsley.

    You can find more details about this recipe at eatingwell.com: Roasted Baby Potatoes with Scallions & Feta

    Crispy Roasted Brussels Sprouts with Panko

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    These roasted Brussels sprouts are finished with a crispy panko topping, and are the perfect veggie side dish for any weeknight meal. Serve alongside roasted chicken, fish or pork.

    Print
    Crispy Roasted Brussels Sprouts with Panko
    Total Time
    34 mins
     
    Servings: 6
    Ingredients
    • ¼ cup extra-virgin olive oil
    • 1 tablespoon pure maple syrup
    • 1 ½ teaspoons soy sauce
    • 1 ½ pounds Brussels sprouts, trimmed, halved if large
    • 2 tablespoons panko breadcrumbs
    • ¼ teaspoon garlic powder
    • ¼ teaspoon flaky sea salt
    Instructions
    1. Position rack in bottom of oven; preheat to 400°F. Line a large rimmed baking sheet with parchment paper.
    2. Mix oil, maple syrup and soy sauce in a large bowl. Add Brussels sprouts and toss to coat. Spread in an even layer on the prepared baking sheet. Roast on the bottom rack, stirring halfway, until crispy and golden, 20 to 25 minutes.
    3. Meanwhile, place a small skillet over medium heat and add panko and garlic powder; toast, stirring frequently, until golden brown, 3 to 4 minutes. Stir in salt. Sprinkle the panko mixture over the Brussels sprouts.

    You can find more details about this recipe at eatingwell.com: Crispy Roasted Brussels Sprouts with Panko

    How to Know if You’re Eating Enough During Your Period

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    Did you know that it’s normal to crave carbs during your period? In today’s episode, we chat with women’s health Dietitian Valerie Agyeman of Flourish Heights about all things menstruation. Tune in to learn if you should eat different things during the various phases of your cycle, dealing with menstruation fatigue and common period myths + facts.

    CLICK HERE TO LISTEN

    In This Episode We’ll Cover:

    • How menstruation impacts the body nutritionally 
    • Why we crave carbs leading up to our periods 
    • Nutritional deficiencies that may be caused by menstruation 
    • If we should be eating different things during different menstrual phases
    • + MORE!

    Resources: 

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    Help! I’m Always Constipated =/

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    If you’ve been struggling with constipation and nothing has been working, then this is the episode for you. Constipation is incredibly uncomfortable and may be an indication that there are issues with your digestive tract. We got a better understanding of what may be happening in the body and treatment options with GI expert Tamara Duker Freuman, MS, RD, CDN. Tamara is New York City-based registered dietitian and America’s Trusted Digestive Nutrition Expert. She holds a master’s degree in clinical nutrition from New York University, is a member of New York Gastroenterology Associates, where her clinical practice specializes in managing digestive disorders through diet. 

     

    CLICK HERE TO LISTEN! 

    In This Episode We’ll Cover:

    • The clinical definition for chronic constipation 
    • Different types of constipation and what they’re caused by 
    • Treatment approaches for constipation relief 
    • Lifestyle strategies that can help 
    • Whether or not probiotics are helpful + MORE!

    Resources:

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes here!

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

    None of My Clothes Fit Anymore. What Should I Do?

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    As bodies go through changes, it’s normal to size out of clothing. However, this can be incredibly triggering for people who have an emotional attachment to their clothing or maybe spent a lot of money on items they love. Getting rid of clothing that used to fit into is hard and today we’re talking all about it with Alissa Rumsey, registered dietitian, certified intuitive eating counselor, and food and body liberation coach.

    CLICK HERE TO LISTEN

    In This Episode We’ll Cover:

    • What to do with clothes that no longer fit 
    • How to navigate weight loss thoughts when trying on clothes 
    • The larger societal issues that impact what sizing is available 
    • Helpful resources for inclusive sizing + MORE! 

    3 Ways You Can Support This Podcast:

    • Rate
    • Review
    • Support our sponsors using our unique ‘HOOKUP’ codes here: https://foodheavenmadeeasy.com/hookup/

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

     

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