Innate WINTER wellness - week 6 nutrition plan

Hello and welcome to week 6!

Brown rice or white? You may notice that many of the dishes include things like brown rice or brown rice chips? When food processing occurs, the bran and germ (the two outer layers of brown rice) get removed, leaving white rice. It is these 2 layers however, that contain most of the vitamins and minerals in the grain. When we strip them away in processing, we are left with a grain with few nutrients and a lot less fiber.

Rice is a staple in many diets and is a delicious side, or meal in itself. When we consume white rice, it has a much higher glycemic index than brown rice, meaning we get that quick increase in blood sugar levels after eating. We know that these spikes in blood sugar levels can increase your chance of becoming a diabetic. In fact some studies have shown that a high consumption of white rice increases your chance of becoming a diabetic by 17%. Conversely, a diet high in brown rice can reduce your risk by up to 32%

Including wholegrains (such as wholemeal bread and flour etc) is a much better substitute for white, processed products that have had many of the nutrients stripped from them. You will notice when you use wholemeal flour that it is much more coarse and grainy than white flour. I substitute wholemeal flour in all my recipes now and I don't notice any difference in taste!

Why don't you try and add more unrefined, whole grains in your diet and see if you notice the difference?

Enjoy week 6!

BREAKFAST

LUNCH

SNACKS

DINNER

DAIRY AND VEGAN / VEGETARIAN ALTERNATIVES