Jai Ho

In some parts of the world, the word "to eat" literally means "to eat rice." All varieties of rice are available throughout the year, supplying as much as half of the daily calories for half of the world's population.
The process that produces brown rice removes only the outermost layer, the hull, of the rice kernel and is the least damaging to its nutritional value. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be "enriched" with vitamins B1, B3 and iron. 
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is a whiter rice, but also a rice that has lost many more nutrients. At this point, however, the rice is still unpolished, and it takes polishing to produce the white rice we are used to seeing. Polishing removes the aleurone layer of the grain--a layer filled with health-supportive, essential fats. Because these fats, once exposed to air by the refining process, are highly susceptible to oxidation, this layer is removed to extend the shelf life of the product. The resulting white rice is simply a refined starch that is largely bereft of its original nutrients.

Our food ranking system qualified brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. By law in the United States, fully milled and polished white rice must be "enriched" with vitamins B1, B3, and iron. But the form of these nutrients when added back into the processed rice is not the same as in the original unprocessed version, and at least 11 lost nutrients are not replaced in any form even with rice "enrichment."


For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber needed to minimize the amount of time cancer-causing substances spend in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
In addition to supplying 14.0% of the daily value for fiber, a cup of cooked brown rice provides 27.3% of the DV for selenium, an important benefit since many Americans do not get enough selenium in their diets, yet this trace mineral is of fundamental importance to human health. Selenium is an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function. Accumulated evidence from prospective studies, intervention trials and studies on animal models of cancer has suggested a strong inverse correlation between selenium intake and cancer incidence. Several mechanisms have been suggested to explain the cancer-preventive activities of selenium. Selenium has been shown to induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase are too low, these toxic molecules are not disarmed and wreak havoc on any cells with which they come in contact, damaging their cellular DNA and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase, selenium also works with vitamin E in numerous other vital antioxidant systems throughout the body. These powerful antioxidant actions make selenium helpful in the prevention not only of cancer, but also of heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.


Here's yet another reason to rely on whole foods, such as brown rice, for your healthy way of eating. The oil in whole brown rice lowers cholesterol.
When Marlene Most and colleagues from Louisiana State University evaluated the effects of rice bran and rice bran oil on cholesterol levels in volunteers with moderately elevated cholesterol levels, they found that rice bran oil lowered their LDL (bad) cholesterol.
The study, published in the American Journal of Clinical Nutrition, was divided into two parts. First, 26 subjects ate a diet including 13-22g of dietary fiber each day for three weeks, after which 13 switched to a diet that added defatted rice bran to double their fiber intake for five weeks. In the second part of the study, a randomized crossover trial, 14 subjects ate a diet with rice bran oil for 10 weeks.
While the diet including only defatted rice bran did not lower cholesterol, the one containing rice bran oil lowered LDL cholesterol by 7%. Since all the diets contained similar fatty acids, the researchers concluded that the reduction in cholesterol seen in those receiving rice bran oil must have been due to other constituents such as the unsaponifiable compounds found in rice bran oil. The scientists suggest that the unsaponifiables present in rice bran oil could become important functional foods for cardiovascular health. But why extract justone beneficial compound from brown rice when you can reap allthe cardioprotective benefits supplied by the matrix of nutrients naturally present in this delicious whole food? In addition to unsaponifiables, this whole grain also supplies hefty doses of heart-healthy fiber, magnesium, and B vitamins.

Reduce Your Risk of Metabolic Syndrome

First we were told, "Don't eat fat, and you'll stay trim." After following this advice only to see obesity expand to never before seen proportions, we're told by the food gurus, "Eating fat is fine. Shun carbohydrates to stay slim."
In our opinion, neither piece of dietary advice is complete, accurate or likely to help us stay slim or healthy. Just as different kinds of fats have different effects in our bodies (e.g., saturated and trans fats are linked to increased risk for cardiovascular disease while omega-3 fats decrease cardiovascular disease risk), some carbohydrates, such as whole grains, are healthful while others, such as refined grains and the foods made from them, are not.
The latest research is clearly supporting this vital distinction. Refined grains and the foods made from them (e.g., white breads, cookies, pastries, pasta and rice) are now being linked not only to weight gain but to increased risk of insulin resistance (the precursor of type 2 diabetes) and the metabolic syndrome (a strong predictor of both type 2 diabetes and cardiovascular disease), while eating more wholegrain foods is being shown to protect against all these ills. Common features of the metabolic syndrome include visceral obesity (the "apple shaped" body), low levels of protective HDL cholesterol, high triglycerides, and high blood pressure.
In one of the most recent studies, which appeared in Diabetes Care, researchers who analyzed data on over 2,800 participants in the Framingham Offspring Study, found that the prevalence of both insulin resistance and the metabolic syndrome was significantly lower among those eating the most cereal fiber from whole grains compared to those eating the least.
Prevalence of the metabolic syndrome was 38% lower among those with the highest intake of fiber from whole grains. Conversely, study subjects whose diets had the highest glycemic index and glycemic load, both of which are typically low in whole foods and high in processed refined foods, were 141% more likely to have the metabolic syndrome compared to those whose diets had the lowest glycemic index and glycemic load. In other words, compared to those whose diets were primarily composed of whole high fiber foods: whole grains, legumes, vegetables and fruits.
The researchers concluded, "Given that both a high cereal fiber content and lower glycemic index are attributes of wholegrain foods, recommendation to increase wholegrain intake may reduce the risk of developing the metabolic syndrome." Our perspective at the World's Healthiest Foods is that a way of eating that relies on the healthiest foods from all the food groups—the whole foods that contain the healthiest fats, carbohydrates and proteins—is the most effective, intelligent, and most enjoyable way to not only lower your risk of developing the metabolic syndrome, but to stay slim, vital and attractive throughout a long and healthy life.

Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk

Brown rice and other whole grains are a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes, including enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by weight (and are also low in fat, saturated fat, and cholesterol) to display a health claim stating consumption is linked to lower risk of heart disease and certain cancers. Now, research suggests regular consumption of whole grains also reduces risk of type 2 diabetes. (van Dam RM, Hu FB, Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black Women's Health Study, research data confirmed inverse associations between magnesium, calcium and major food sources in relation to type 2 diabetes that had already been reported in predominantly white populations.
Risk of type 2 diabetes was 31% lower in black women who frequently ate whole grains compared to those eating the least of these magnesium-rich foods. When the women's dietary intake of magnesium intake was considered by itself, a beneficial, but lesser—19%— reduction in risk of type 2 diabetes was found, indicating that whole grains offer special benefits in promoting healthy blood sugar control. Daily consumption of low-fat dairy foods was also helpful, lowering risk of type 2 diabetes by 13%. Rice pudding—quickly made by simply adding low-fat milk, cinnamon, raisins, a little honey and 1/4 teaspoon of finely grated orange peel to a cup of cooked rice, then cooking over medium heat for 5 minutes—is a delicious way to enjoy both rice and diary.

References

• Anderson JW, Hanna TJ, Peng X, Kryscio RJ. Whole grain foods and heart disease risk. J Am Coll Nutr 2000 Jun;19(3 Suppl):291S-9S 2000. PMID:17670.
• Cade JE, Burley VJ, Greenwood DC. Dietary fibre and risk of breast cancer in the UK Women's Cohort Study. Int J Epidemiol. 2007 Jan 24; [Epub ahead of print] 2007. PMID:17251246.
• Ensminger AH, Ensminger, ME, Kondale JE, Robson JRK. Foods & Nutriton Encyclopedia. Pegus Press, Clovis, California 1983.
• Ensminger AH, Esminger M. K. J. e. al. Food for Health: A Nutrition Encyclopedia. Clovis, California: Pegus Press; 1986 1986. PMID:15210.
• Erkkila AT, Herrington DM, Mozaffarian D, Lichtenstein AH. Cereal fiber and whole-grain intake are associated with reduced progression of coronary-artery atherosclerosis in postmenopausal women with coronary artery disease. Am Heart J. 2005 Jul;150(1):94-101. 2005. PMID:16084154.
• Fortin, Francois, Editorial Director. The Visual Foods Encyclopedia. Macmillan, New York 1996.
• Jensen MK, Koh-Banerjee P, Hu FB, Franz M, Sampson L, Gronbaek M, Rimm EB. Intakes of whole grains, bran, and germ and the risk of coronary heart disease in men. Am J Clin Nutr 2004 Dec;80(6):1492-9. 2004. PMID:15585760.

Read more: http://www.disabled-world.com/artman/publish/liver-foods.shtml#ixzz1YUFOx8li

Researchers at UCLA's Jonsson Comprehensive Cancer Centre have found that curcumin, the main component in the spice turmeric, suppresses a cell-signalling pathway in human saliva that drives the growth of head and neck cancer. 
 
The inhibition of the cell signalling pathway was also correlated with reduced expression of a number of pro-inflammatory cytokines, or signalling molecules, in the saliva that promote cancer growth, said Dr. Marilene Wang, senior author of the study and a Jonsson Cancer Centre researcher.

"This study shows that curcumin can work in the mouths of patients with head and neck malignancies and reduce activities that promote cancer growth," Wang said.

"And it not only affected the cancer by inhibiting a critical cell signalling pathway, it also affected the saliva itself by reducing pro-inflammatory cytokines within the saliva," she added. 

• Thiamine (B1) - 0.05 to 0.08 mg
• Vitamin A -1 mg       
• Riboflavin (B2) - 0.08 to 0.1 mg
• Natural Sugar - 14 to 18 gm           
• Niacin (B3) - 0.5 to 0.8 mg
• Carbohydrate - 23.71 gm    
• Iron - 0.7mg
• Total Acidity - 0.4 mg           
• Energy - 76 to 96 cal (310 to 420 kJ)
• Protein - 1 to 4.3 gm            
• Zinc - 0.2 to 2.7mg
• Magnesium - 32 to 88 mg  
• Copper - 2.4mg
• Potassium - 250 to 578 mg            
• Sodium - 4 to 14 mg
• Calcium - 17 to 22 mg         
• Vitamin C - 22 to 43 mg
• Fibre - 1 to 3.2 g       
• Total Soluble Solids (Brix) - 22.3% 

• Custard apple is a storehouse of Vitamin C, which is an anti-oxidant and helps in neutralizing free radicals.
• Vitamin A present in the fruit is good for hair, eyes and healthy skin.
• Custard apple contains magnesium, which plays vital role in relaxing muscles and protecting heart against diseases.
• Potassium and Vitamin B6 are also present in custard apple.
• Copper is yet another useful ingredient of custard apple.
• It is a rich source of dietary fiber, which helps in digestion.
• As it contains low fat levels, it is good for maintaining optimum health.
• The paste of the flesh of the fruit can be used for local application on ulcers, abscesses and boils.
• The fruit, in its unripe form, can be dried, crushed and used for treating diarrhea and dysentery.
• Custard apple serves as an expectorant, stimulant, coolant and haematinic and is even useful in treating anemia.
• The seeds of the fruit have insecticidal and abortifacient properties.

The jackfruit tree is believed to be indigenous to the southwestern rain forests of India. It is widely cultivated in the tropical regions of Indian subcontinent, Thailand, Malaysia, Indonesia and Brazil for its fruit, seeds and wood. The tree grows best under tropical humid and rainy regions but rarely survives cold and frosty conditions, grows to as high as 30 meters, higher than the mango tree.


During the season, each tree bears as many as 250 large fruits, supposed to be the largest tree-borne fruit in the world. The fruit varies widely in size, weigh from 3 to 30 kg and has oblong or round shape measuring 10 cm to 60 cm in length, 25 to 75 cm in diameter. The unripe fruits are green in color; When ripen, might turn to light brown color and gives pungent smell.


As in durian fruit, its outer surface is covered with blunt thorn like projections, which become soft in ripened fruit. The interior consists of orange-yellow colored edible bulbs. Each bulb consists of sweet flavored sheaths that enclose a smooth, oval, light-brown color seed.Jack fruit seed is 2 to 4 cm long and 1 to 3 cm thick and is white and crisp within. There may be as many as 100 to 500 edible bulbs embedded in a single fruit interspersed between thin bands of fibers. Almost all the parts of the tree gives white sticky latex like juice when injured.
Health benefits of jackfruit

• The fruit is made of soft, easily digestible flesh (bulbs) with simple sugars like fructose and sucrose that when eaten replenishes energy and revitalizes the body instantly.
• Jack-fruit is rich in dietary fiber, which makes it a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.
• Fresh fruit has small amounts of vitamin-A and flavonoid pigments such as carotene-ß, xanthin, lutein and cryproxanthin-ß. Together, these compounds play vital roles in antioxidant and vision functions. Vitamin A is also required for maintaining integrity of mucus membranes and skin. Consumption of natural fruits rich in vitamin-A and carotenes has been found to protect from lung and oral cavity cancers.
• Jack fruit is also good source of antioxidant vitamin-C; provides about 13.7 mg or 23% of RDA. Consumption of foods rich in vitamin C helps body develop resistance against infectious agents and scavenge harmful free radicals.
• It is one of the rare fruits that is rich in B-complex group of vitamins. It contains very good amounts of vitamin B-6 (pyridoxine), niacin, riboflavin and folic acid.
• Fresh fruit is a good source of potassium, magnesium, manganese and iron. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure.
  Jack fruit seeds are indeed very rich in protein and nutritious. In general, the seeds are gathered from ripe fruit, sun dried and stored for use in rainy season in many parts of South Indian states. Different variety of recipes prepared in Southern India where they are eaten either by roasting as a snack or added to curries in place of lentils.
  Here are some serving tips:
  
  • Jack-fruit bulbs are unique in flavor and taste; should be eaten as they are to experience richness.
  • Jackfruit slices, grated coconut, honey and banana slices mixed and enjoyed in one of the wonderfully delicious preparation commonly served in southern India.
  • The fruit is also used in jam, jelly and dessert preparations.
  • Fruit slices are a great addition to fruit salad.
  • Jackfruit seeds are good source of protein and minerals; used like vegetables and pulses in curry preparation in several Asian countries.
  • Unripe jack fruit is used like vegetable in the preparation known as "kathal sabzee" in some north Indian states.

Since ancient times, humans have believed in the spiritual significance and the health benefits of barley. The benefits of taking barley supplements, according to the health food industry, cover a wide range of conditions.



One company states that their product which contains green tea and barley grass may be beneficial for those who suffer from arthritis, asthma, skin problems, obesity, anemia, constipation, impotence, hypertension, diabetes, heart disease and kidney problems.


Here we look at the scientific research related to the plausible health benefits of barley grass.Diets rich in barley, oats and other whole grains are recommended in the official 2005 Dietary Guidelines for Americans. The health benefits of barley, oats and other whole grains are believed to include a decreased risk of cancer, cardiovascular disease and type II diabetes.The FDA has approved a health claim for foods containing oats because studies have shown that consuming these kinds of foods effectively lower blood cholesterol levels. Some scientists believe that the benefits of taking barley supplements or eating foods containing barley grains are at least equivalent to, if not greater than, the benefits of oats.


The Diet & Human Performance Laboratory, a division of the US Department of Agriculture, is currently evaluating the health benefits of barley. Some of their research has been completed. Some is still on-going. It is believed that the benefits of taking barley, oats and other whole grains are related to their beta-glucan content.Beta-glucans are found in the bran of oats and barley, and to a lesser extent in rye and wheat. They can also be found in certain varieties of mushrooms. For humans they are a source of soluble fiber, of known importance to the digestive system, but with other possible health benefits.


Currently the FDA approved health claim for oats states that the oat product consumed must provide at least 3 grams of beta-glucans per day in order to achieve the desired results of lower cholesterol levels. Scientists at the USDA lab believe that the health benefits of barley containing foods are equal to or greater than that of oats and should carry the same approved health claim.
The findings of the USDA lab have shown that study groups of men and post-menopausal women consuming 6 grams of beta-glucans per day experienced a significant reduction in total cholesterol.


In pre-menopausal women the most benefit was experienced using a diet containing 3 grams of beta-glucans per day. The benefits of taking barley supplements were not evaluated in the study. Participants were allowed to choose from prepared dishes containing barley flour or flakes.Because previous studies have shown that an increased consumption of soluble and insoluble fiber has a stabilizing effect on blood sugar levels,the USDA lab is studying the effect of beta-glucan, which is soluble fiber, from barley on blood glucose and insulin levels. They are currently conducting a long-term study, but the initial results indicate that stabilizing blood sugar levels is one of the health benefits of barley.


The American Dietetic Association suggests that a diet containing at least 20-35 grams per day of total dietary fiber, with at least 3 grams per day of soluble fiber (beta-glucans) results in a reduced risk for heart disease and diabetes. Some studies have shown that increasing fiber in the diet may help people control their weight. Meals rich in fiber are processed more slowly and may promote a sense of fullness or satiety.


So far, the FDA has not approved any form of beta-glucans for treating cancer. The American Cancer Society does suggest that increasing fruits, vegetables and whole grains in the diet may prevent some types of cancer. But, at this time, there is not enough evidence to list cancer prevention among the health benefits of barley.For over 20 years doctors in Japan have used beta-glucans derived from mushrooms alongside chemotherapy for cancer patients. There is an on-going trial in the United States which combines beta-glucans with other cancer drugs.


So, of the purported health benefits of barley, we can find evidence supporting a possible role in weight loss and control, for the treatment of constipation, to help stabilize blood sugar levels and improve blood cholesterol levels. High cholesterol, along with type II diabetes, is a major risk factor for heart disease.If the evidence is correct, individuals suffering from high cholesterol, type II diabetes or obesity may experience the benefits of taking barley supplements. As a preventative, the health benefits of barley may extend to those with a family history of heart disease, cancer or type II diabetes.

The benefits of taking whole food supplements containing whole grains may be greater than the benefits of taking a barley supplement alone. Whole food supplements contain whole grains, fruits and vegetables that have been dehydrated, concentrated and encapsulated. 

• Healthy carbohydrates. During digestion, sugars (simple carbohydrates) and starches (complex carbohydrates) break down into blood glucose. Focus on the healthiest carbohydrates, such as fruits, vegetables, whole grains, legumes (beans, peas and lentils) and low-fat dairy products.
• Fiber-rich foods. Dietary fiber includes all parts of plant foods that your body can't digest or absorb. Fiber can decrease the risk of heart disease and help control blood sugar levels. Foods high in fiber include vegetables, fruits, nuts, legumes (beans, peas and lentils), whole-wheat flour and wheat bran.
• Heart-healthy fish. Eat heart-healthy fish at least twice a week. Fish can be a good alternative to high-fat meats. Cod, tuna and halibut, for example, have less total fat, saturated fat and cholesterol than do meat and poultry. Fish such as salmon, mackerel and herring are rich in omega-3 fatty acids, which promote heart health by lowering blood fats called triglycerides. However, avoid fried fish and fish with high levels of mercury, such as tilefish, swordfish and king mackerel.
• 'Good' fats. Foods containing monounsaturated and polyunsaturated fats — such as avocados, almonds, pecans, walnuts, olives, and canola, olive and peanut oils — can help lower your cholesterol levels. Eat them sparingly, however, as all fats are high in calories.

• Saturated fats. High-fat dairy products and animal proteins such as beef, hot dogs, sausage and bacon contain saturated fats. Get no more than 7 percent of your daily calories from saturated fat.
• Trans fats. These types of fats are found in processed snacks, baked goods, shortening and stick margarines and should be avoided completely.
• Cholesterol. Sources of cholesterol include high-fat dairy products and high-fat animal proteins, egg yolks, shellfish, liver and other organ meats. Aim for no more than 200 milligrams (mg) of cholesterol a day.
• Sodium. Aim for less than 2,000 mg of sodium a day.

• Counting carbohydrates. Because carbohydrates break down into glucose, they have the greatest impact on your blood glucose level. It's important to make sure your timing and amount of carbohydrates are the same each day, especially if you take diabetes medications or insulin. Otherwise, your blood glucose level may fluctuate more.
  A dietitian can teach you how to measure food portions and become an educated reader of food labels, paying special attention to serving size and carbohydrate content. If you're taking insulin, he or she can teach you how to count the amount of carbohydrates in each meal or snack and adjust your insulin dose accordingly.
• The exchange system. A dietitian may recommend using the exchange system, which groups foods into categories such as carbohydrates, meats and meat substitutes, and fats.
  One serving in a group is called an "exchange." An exchange has about the same amount of carbohydrates, protein, fat and calories — and the same effect on your blood glucose — as a serving of every other food in that same group. So, for example, you could exchange — or trade — one small apple for 1/3 cup of cooked pasta, for one carbohydrate serving.
• Glycemic index. Some people who have diabetes use the glycemic index to select foods, especially carbohydrates. Foods with a high glycemic index are associated with greater increases in blood sugar than are foods with a low glycemic index. But low-index foods aren't necessarily healthier, as foods that are high in fat tend to have lower glycemic index values than do some healthier options.

• Breakfast. Whole-wheat pancakes or waffles, one piece of fruit, 1 cup of low-fat milk.
• Lunch. Chicken kabob, 1/2 cup of steamed broccoli, 1/2 cup of cooked rice, 1/2 cup of juice.
• Dinner. Pasta primavera prepared with broccoli, carrots, zucchini, yellow squash and Parmesan cheese, 1 cup of low-fat milk.
• Snacks. Six homemade crispy corn tortilla chips, 1/2 cup fresh vegetables with a seasoned garlic sauce.