Sunday, September 19, 2010

Super Carbohydrate!


By Nina Theva
Carbs & Exercise
The energy the body requires during exercise as well as day to day activities is obtained from what the body has stored from the foods that we eat. The amount of energy required depends on the duration and type of activity. During high intensity exercise, carbohydrates are the main fuel for the muscles. The human digestive system converts the carbohydrates in food into glucose and is carried in the blood and transported to cells for energy. Any glucose not used by the cells is converted into glycogen - a form of carbohydrate that is stored in the muscles and liver. The body’s glycogen capacity is limited to about 300 to 400 grams. Once this maximum has been reached, any excess glucose is converted into fat.
Lets be smart about carbs – Refined Vs Complex
All carbohydrates contain sugars, which eventually get converted into glucose, our body's major fuel source. While our muscles can get energy from other metabolic processes in our bodies, our brain depends on glucose, exclusively, for its proper function. The two carbohydrates differ in many ways, but mostly on how quickly the body processes them. Complex carbohydrates are not refined and have more fiber, so the body processes them more slowly. Examples of complex carbohydrates are: fresh fruits, vegetables, whole grain bread, legumes, brown rice, sweet potatoes, and whole-wheat pasta.
Refined carbohydrates have either been stripped of their fiber through manufacturing or are naturally low in fiber to begin with. Because of this, the body metabolizes them more quickly. Examples of refined carbohydrates are: granulated sugar, corn and maple syrups, fruit juices, soft drink, white bread and white pasta. Naturally occurring sugars like lactose, found in milk products, and fructose, in fruit juices are also referred to as simple or refined carbohydrates.
Do carbs make you fat?
Eating too many refined carbohydrates can lead to weight gain because the quick blood sugar rise triggers the release of the hormone, insulin. Insulin's main function is to lower blood sugars but it also transports fat around your body. An overproduction of insulin, also called hyperinsulinemia, results when your body finds itself having to produce more insulin in order to achieve a normal blood sugar level. You may notice how hungry you become soon after eating a bagel or a plate of pasta. This occurs because when you eat these simple carbohydrate- rich foods, the surge of insulin causes your blood sugar to drop, sending out a sensation of hunger. Our instinct is to reach for a quick acting carbohydrate to get our blood sugar up. It's your body's message telling you it's time to eat.

Looking for a SUPER alternative?
Have you heard? Black rice is the superfood du jour. . .

Rice. We’ve all eaten it. A cereal grain, it is the second most produced grain in the world and arguably the most important, accounting for over 20% of calories consumed by humans. So we know there are various kinds of rice, white rice, brown rice, basmasti rice, long-grain rice… but let’s stop and talk about black glutinous rice.

Black rice was originally referred to as “forbidden rice” as it was considered rice only fit for the Emperor thus forbidden for anyone else to eat it. While not commonplace in Western cuisine, it features widely in Asian cuisine and can be found in many Asian grocery stores and markets.  As the name suggests, it is black in colour, and turns purple when cooked. Black rice is more glutinous than regular rice, therefore fills you up faster. It has a nutty taste and is naturally sweet. Black rice is both a cheap and delicious way to get vitamins, minerals and antioxidants as it is chock full of them!

The colour is attributed to its high anthocyanin content. Anthocyanins are flavonoid pigments found in red/purple/blue fruit, vegetables and plants. Anthocyanins act as powerful antioxidants believed to have positive health benefits against cancer, inflammation, diabetes, bacterial infections as well as ageing.

Blueberries were flagged a superfood due to their high anthocyanin content and according to a recent study  "one spoonful of black rice bran contains more anthocyanin antioxidants than a spoonful of blueberries and better yet, black rice offers more fibre and vitamin E antioxidants, but less sugar." From a food manufacturer’s perspective, black rice and its bran can be used to replace white rice, act as a substitute for flour and further used as in cereals, biscuits, desserts, beverages etc to increase the nutritional content in many foods. The pigments in black rice bran extracts produce colours from pinks, purples to blacks, they can be used as a healthy and natural colourant replacing artificial colours.

Cheaper than berries, low in sugar, high in fibre and chock full of antioxidants… black rice! Give it a go! It is definitely a healthy way to have your carbohydrates :)
Growing up in Malaysia, I remember having this fabulous dessert:

Bubur Pulut Hitam (literally 'black rice porridge')
This is a yummy dessert which is simple to make.

Ingredients:
1 cup black glutinous rice
5 litres water
100g Tonic Superfoods Xylitol (can substitute raw honey instead)
2–3 pandan leaves, knotted (can substitute Tonic Superfoods vanilla bean instead)
Coconut cream

Method:
In a frying pan over high heat, roast the black glutinous rice until it starts to jump in the pan. This releases the wonderful nutty aroma.
Wash the rice and soak over night in a large pot. The soaking reduces your cooking time.

Fill the pot with water and cook on medium heat. You will have to keep watch and add more water as necessary and keep stirring to ensure the
rice doesn't stick to the bottom and burn! Cook until rice is soft and has a creamy texture.

Add the pandan leaves - knot the leaves as it makes it easier to remove later - You can also add some dried longan too**

Add the xylitol/honey. It is important to add the xylitol/honey after the
rice has cooked and not at the beginning as makes it difficult for the
rice to cook. Keep stirring and again, don't let the rice burn.

Add a pinch of sea salt (optional).
Add some chunks of fresh coconut flesh (optional)

Serve in bowls, topped with spoonfuls of fresh coconut cream.

Mmmmmm, enjoy :-)

** longan in Chinese medicine has a relaxing effect. They are high in iron and believed to be a memory and concentration aid. Dried longan is used to cure stomach ailments and insomnia.

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