Why Resistant Starch Matters in Menopause
Many women turn away from grains these days for various reasons, but some wholegrains are good for us, especially when it comes to looking after our gut microbiome and our energy levels during midlife.
This includes brown rice – preferable cooked and left to go cold.
Grains have been promoted to be included as one of the important components of a healthy diet because of the relationship between the regular consumption of whole-grain foods and reduced risk of chronic diseases.
Rice is a staple food, which has been widely consumed for centuries by many cultures, but there is more to brown rice than you may know … and this is because , when cold, it becomes a Resistant Starch.
Resistant starch is a type of dietary starch that resists digestion in the small intestine and travels to the large bowel, where it ferments. This fermentation process feeds beneficial gut bacteria, making resistant starch one of the most effective natural precursors for producing butyrate, a short-chain fatty acid vital for gut health and metabolism.
Butyrate is important. Not only for our gut health, but also for weight management. It acts as a signaling molecule that stimulates intestinal cells to naturally produce and release GLP-1 (Glucagon-Like Peptide-1) – the same ‘weight loss peptide’ which is now synthetically made and is taking the weight-loss world by storm.
Studies have suggested that brown rice is associated with a wide range of energy and health benefits, including anti-diabetic, anti-cholesterol, cardioprotective and antioxidant benefits.
But perhaps the most important aspect of adding brown rice to our daily diet is that it gives us more energy.
Brown rice has a large amount of plant lignans, which help form plant cell walls. These lignans are also believed to protect humans against various diseases, including heart disease. High in magnesium, this mineral is crucial to our muscle and nerve function as we move through menopause into post-menopause.
Magnesium helps maintain normal heart rhythm, and scientific studies show that heart health in both men and women is significantly improved with an increased dietary intake of magnesium.
Brown rice is also high in selenium, which is known to be deficient in New Zealand and Australian soils.
But perhaps the best reason for adding my Brown Rice Salad to your day is to prevent the afternoon energy crashes. Brown rice is low glycemic index rated and assists your body to regulate blood sugar levels which is what you need to get through your busy day.
I hope that you enjoy this wonderful recipe, that I put together when my own energy levels went to rock-bottom during menopause.
From the MyMT™ Kitchen: Wendy's Brown Rice Salad
Ingredients – makes enough for 3-4 people
- 1 cups of organic brown rice (choose slightly more depending on how many you have to feed – cook the rice and cool it).
- 2 x chopped spring onions
- 2 stalks of celery, chopped finely
- 1 carrot, chopped finely
- 1 apple, chopped
- 1 red pepper, chopped
- 1 small can of chickpeas drained and rinsed (optional)
- A handful of spinach leaves – chopped
- A handful of raisins, dates and walnuts (or almonds)
- A few Olives (optional)
Dressing
2 lemons juiced
4 – 6 tbsp olive oil.
Method:
- Cook brown rice according to the packet. I try to purchase organic brown rice.
- When it is cold, place as much as you need into a salad bowl and mix in all the salad ingredients.
- Make a dressing of olive oil and fresh lemon juice, and add to the salad.
Bon appetit.
