Quinoa & Brown Rice
Why do we like it?
Quinoa is a super grain for many reasons: It’s one of the few non-animal proteins that's considered a "complete protein" in that it has all of the essential amino acids your body needs to build protein molecules. Plus, quinoa is a whole grain with germ, endosperm, and bran intact, bringing a host of nutrients and healthy fat to the mix. Even better, all those benefits come with very little impact on your blood sugar level. A half-cup of cooked quinoa ranks just under 10 (that's low!) on the glycemic load scale. It's easy to add quinoa to meals. Try using it in place of white rice as a side.
Brown rice is unmilled or partly milled rice, produced by hand pounding using mortar and pestle or stone grinder. It is more nutritious than the white rice. All types of rice are originally brown rice before they are processed into white rice. Brown rice is rich in B1, B2, B3 and B6 vitamins and minerals such as magnesium, iron, selenium, manganese. Brown rice has a low glycemic index (55) compared to white rice’s (70). The Glycemic index (GI) is a grading indicator of foods based on their immediate effect on blood sugar levels.
Unsalted Raw Almonds
Why do we like them?
Although nuts are generally high in fat, almonds are especially high in monounsaturated fats, which have been associated with reduced risk of heart disease. Almonds are also rich in the antioxidant Vitamin E, and the minerals magnesium (which improves the flow of blood, oxygen and nutrients throughout the body) and potassium (which is an important electrolyte involved in nerve transmission and muscle contraction).
For diabetes, incorporating almonds into meal plans appears to decrease after-meal rises in blood sugar and insulin. Eating almonds along with a high glycemic index food significantly lowers the glycemic index of the meal and lessens the rise in blood sugar after eating.