The whole-grain truth about rice
Q: I love rice, but I am afraid it’s not so good for me — kind of the white bread of grains, my wife tells me. What’s the real story? — George G., Monroe, La.
A: She’s mostly right, George. Amaranth, barley, brown rice, buckwheat, bulger, corn, farro, freekeh, millet, oats, quinoa (really a grass), rye, sorghum, spelt, teff, triticale, wheat and wild rice — all are whole grains. Some, like freekeh, are freaky sounding; others are more familiar, like oats and barley. But what they have in common is that they retain the highly fibrous and nutrition-packed parts of the grain: bran, germ and endosperm. White rice (as well as white bread and standard pastas) retains only the starchy endosperm, making it nutrition-poor and much more likely to spike your blood sugar and contribute to weight gain.
But not all whole grains are created equal. For example, 1.5 ounces of freekeh has six grams of fibre and six grams of protein; quinoa has three and 5.5, respectively. And a review of 45 studies on whole grains found that neither white nor brown rice reduced your risk of stroke, heart disease or cancer, unlike the heart-protective powers of 100 per cent whole wheat.
That said, brown rice is healthier for you than white rice; it delivers fibre, thiamine, vitamins B-6 and E, protein, magnesium, phosphorus, selenium and manganese. A meta-analysis of 16 studies found a 32 per cent reduction in the risk for Type 2 diabetes from eating three servings of whole grains, including brown rice, daily.
The bottom line: If you’re eating rice, make it brown rice. But don’t make it your main grain. Experiment with the flavours of those freekeh and not-so-freaky grains listed up top, and check out “Super Grains You Should Be Eating” at DoctorOz.com.
Q : The amount of gun violence in this country gets more frightening every day. Young children are frequently victims! What’s going on and what can we do about it? — Jayne G., Lincoln, Neb.
A: The latest heartbreaking tale of the death of a child from firearms is, as of this writing, about a three-year-old boy in Indiana who found a loaded semiautomatic rifle and shot himself in the face. That comes two weeks after a two-year-old boy in Louisiana grabbed a gun from a kitchen counter and killed himself.
Each and every year from 2002 to 2014, nearly 1,300 children up to age 17 died, while 5,790 were treated for gunshot wounds, according to a study in the journal Pediatrics. And from 2014 to 2015, Stanford University researchers say there were 2,715 pediatric firearm fatalities. A new Johns Hopkins study says the cost exceeds US$270 million annually for emergency room and hospital treatment of youngsters who’ve been shot.
How does this happen? A study presented at the American Academy of Pediatrics 2018 National Conference found that around one in three children live in homes with a firearm. And only 34 per cent of parents stored their gun locked, unloaded and separate from ammunition.
On top of that, parents often fail to ask about firearm storage in homes where their children spend time. (Both the two- and three-year-old who shot themselves were not at home.)
In addition, most parents assume kids can tell the difference between a toy gun and a real one. But researchers from Emory University School of Medicine say that in their test, only 41 per cent of children seven to 17 identified both correctly.
What can be done?
■ Establish responsible gun laws. Stanford Medical School researchers found there are twice as many pediatric firearm deaths in states with the most lenient gun regulations compared with states where gun laws are strictest.
■ Lock away guns, and secure ammunition separately.
■ Parents, always inquire if there’s a gun where your child will be spending time and how it’s secured. If it’s not, politely get your kid and leave.
■ And the 66 per cent of Americans who favour stricter gun-safety legislation, let your representatives know.
Mehmet Oz, M.D. is host of “The Dr. Oz Show,” and Mike Roizen, M.D. is Chief Wellness Officer and Chair of Wellness Institute at Cleveland Clinic. Email your health and wellness questions to Dr. Oz and Dr. Roizen at youdocsdaily@sharecare.com.