18th july 2020 daily global regional and local rice e newsletter

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Fruits, Veggies, and Whole Grains Reduce Risk of
Type 2 Diabetes by Almost 30%
By
Lauren Manaker MS, RDN, LD, CLEC
Published on July 17, 2020
Burak Karademir / Getty Images
Key Takeaways
 As little as an additional quarter cup of fruits or vegetables a day can reduce your
risk of type 2 diabetes.
 Daily intake of whole grains like oatmeal, brown rice, and cereal showed a
protective effect.
Higher consumption of fruit, vegetables, and whole grain foods may help reduce your
risk of developing type 2 diabetes, according to two studies published in the British
Medical Journal on July 8.
Diabetes affects approximately 10% of the U.S. population, and 1.5 million Americans
are diagnosed with this condition every day.1
While previous research has suggested
certain dietary patterns can reduce the risk of developing type 2 diabetes, these new
studies corroborate this notion.
Type 2 Diabetes Diet
Fruits and Vegetables
The first study, which focused on fruits and vegetables, used plasma vitamin C and
carotenoids (plant pigments) found in blood samples as indicators of fruit and vegetable
intake.2
The researchers chose to use blood samples instead of the more traditional food
frequency questionnaire to assess dietary intake to avoid measurement error and recall
bias.

Because vitamin C and carotenoids are found in many fruits and vegetables, they serve an
objective markers of fruit and vegetable intake. People who do not eat a diet rich in fruits
and vegetables are likely not taking in as much vitamin C and carotenoids, and this would
be reflected in their plasma levels.
After evaluating data from 9,754 participants with new-onset type 2 diabetes and 13,662
people without diabetes, researchers determined the higher the plasma levels of vitamin C
and certain carotenoids, the lower the incidence of diabetes.
The researchers calculated that every 66-gram increase in total daily fruit and vegetable
intake was associated with a 25% lower risk of developing type 2 diabetes. For reference,
a medium-sized apple weighs about 100 grams.
This data ―suggest that diets rich in even modestly higher fruit and vegetable
consumption could help to prevent development of type 2 diabetes," the study authors
wrote. "It should be noted that these findings and other available evidence suggest that
fruit and vegetable intake, rather than vitamin supplements, is potentially beneficial for
the prevention of type 2 diabetes."
In other words, supplements are not a substitute for a poor diet. But dietitians know
hitting the recommended 2 cups of fruit and 2.5 cups of veggies per day can be a
challenge from whole foods alone.3
―Many people are motivated to avoid type 2 diabetes and know they should be eating
more fruits and vegetables, Casey Seiden, RD, CDE, a registered dietitian, tells Verywell.
"But when they are currently eating one to two servings per day and are told the
recommendation is to consume five, it can feel overwhelming and cause many well-
intentioned individuals to abandon their efforts."
She explains that the newly-published data regarding fruits and vegetables is encouraging
because it shows that even a slight increase of 66 grams per day—equivalent to about a
1/2 cup of chopped red bell pepper—can decrease the risk of type 2 diabetes by 25%.

Whole Grain
In the second study, researchers focused on the relationship between whole grain intake
and type 2 diabetes risk.4
Whole grains are foods that are rich in fiber, antioxidants, and
B-vitamins, and include foods like quinoa, popcorn, whole grain bread, and brown rice.
You May Be Eating More Grains Than You Think
Using data from 158,259 women and 36,525 men who did not have type 2 diabetes,
cardiovascular disease, or cancer when the study began, researchers evaluated the
relationship between whole grain intake and type 2 diabetes incidence over the course of
four years.
Participants who consumed the most whole grain (one or more servings per day) had a
29% lower rate of type 2 diabetes compared with those in the lowest intake group (less
than one serving per month). Certain whole grains offered different rates of risk
reduction. For example, whole grain cold breakfast cereal and dark bread don't offer
much type 2 diabetes risk reduction after 0.5 servings a day. And while popcorn can offer
a protective effect, it may actually increase type 2 diabetes risk if more than one serving
is consumed per day.4
Because associations did not vary significantly after controlling for physical activity,
family history of diabetes, or smoking status, the authors concluded that higher
consumption of whole grain is associated with a lower risk of type 2 diabetes. The
specific foods that they mentioned include:
 Whole grain breakfast cereal
 Oatmeal
 Dark bread
 Brown rice
 Added bran
 Wheat germ

Why This Matters
The findings from both of these studies highlight how eating a generally healthy diet rich
in fruits, vegetables, and whole grains can reduce the risk of developing type 2 diabetes.
"These studies confirm what we already know: that diet plays a critical role in preventing
the risk of diabetes," Shahzadi Devje, RD, CDE, MSc, registered dietitian and owner of
Desi~licious RD, tells Verywell. ―In an era of keto-craze and clean eating, it's important
to remind ourselves that healthy eating is not complicated for chronic disease prevention.
Basic nourishing foods—whole grains, vegetables and fruits—are accessible across
cultures and can be enjoyed daily.‖
What This Means For You
If you are trying to reduce your risk of developing diabetes, even a small increase in your
daily fruit and vegetable intake matters. Opting for some carrot sticks as a snack or
including a cup of berries into a breakfast meal are examples of small dietary changes
that can have a big impact on your health.
https://www.verywellhealth.com/diabetes-risk-fruits-vegetables-whole-grain-5071689
Long-Term Study Shows a Healthy Diet Reduces Risk of
Cardiovascular Disease
By
Lauren Manaker MS, RDN, LD, CLEC
Ashley Hall
Updated on July 01, 2020
Foods like fruits and vegetables can help lower your risk of CVD.
Oscar Wong / Getty Images
Key Takeaways

 New data suggests that following certain dietary patterns may help reduce the risk
of cardiovascular disease over time.
 Each of the dietary patterns evaluated were high in plants in low in saturated fats
and sugars.
 Four variations of similar diets all proved to reduce the risk of cardiovascular
disease.
Changing your diet is one of the biggest ways to reduce the risk of cardiovascular disease
(CVD),1
the primary cause of death in the United States and worldwide.2
A study
published on June 15 in the Journal of the American Medical Association (JAMA)
highlights just how much dietary patterns can make a difference over time—32 years, to
be exact.
Researchers from the Harvard T.H. Chan School of Public Health found that a diet rich in
foods like vegetables, fruits, nuts, and legumes but low in saturated fats and refined
sugars is associated with a lower risk of developing CVD.3
The Connections Between Heart Disease, Obesity, and Weight Loss
Typically, research regarding diet and CVD risk is focused on individual nutrients or
foods, like how eating walnuts once a week reduces the risk of CVD by 19%.4
However,
nutrients and foods are not consumed in isolation. By identifying dietary patterns—the
amount, variety, or combination of different foods and beverages consumed—researchers
were able to look more holistically at the link between what people eat and their risk of
CVD.
This research, which drew from three separate studies, analyzed data from 169,310
women and 41,526 men over 32 years.
―This study is remarkable for the large number of individual studies, the inclusion of
multiple ethnic groups, and a long follow-up with 5,257,190 patient years," Barry

Silverman, MD, a cardiologist at Northside Hospital in Atlanta, Georgia, tells Verywell
Health.
Researchers found the more people adhered to certain types of diets, the lower their risk
was of CVD. This remained true regardless of race and ethnicity.
What This Means For You
Results from this study highlight that your overarching dietary choices play a major role
in reducing your risk of heart disease. It's not as simple as choosing one or two heart-
healthy foods to focus on incorporating into your diet.
Which Dietary Patterns Were Studied?
In this study, researchers looked at how adherence to four very similar dietary patterns
influenced risk of CVD. They created scoring systems to measure compliance; a higher
score meant a higher-quality diet.
Healthy Eating Index – 2015 (HEI-2015)
To earn a high compliance score for this dietary pattern, participants needed to eat diets
rich in foods like:
 Fruits
 Vegetables
 Beans
 Whole grains
 Dairy
 Seafood/plant protein
 Healthy fats (e.g., avocado, olive oil, walnuts)
Diets heavy in saturated fats, added sugars, sodium, and refined grains received a lower
score.5

The Healthy Eating Index dietary pattern aligns with the 2015-2020 Dietary Guidelines
for Americans created by the U.S. Department of Health and Human Services and U.S.
Department of Agriculture.
Alternate Mediterranean Diet Score (AMED)
Those who were more compliant with the Mediterranean diet guidelines received a higher
score. This type of diet encourages high consumption of:
 Whole grains
 Vegetables
 Fruits
 Legumes
 Nuts
 Fish
 Monounsaturated fats (e.g., avocado)
This diet also calls for limited consumption of red meat and moderate alcohol
consumption.6
What Is the Mediterranean Diet?
Healthful Plant-Based Diet Index (HPDI)
In this dietary pattern, people received higher compliance scores if their diets contained
large amounts of foods like:
 Whole grains
 Fruits
 Vegetables
 Nuts
 Legumes
 Plant-based oils

 Tea
 Coffee
People who consumed animal foods or less healthy plant foods—like juices, refined
grains, potatoes, fries, and sweets—received lower scores.7
Alternate Healthy Eating Index (AHEI)
To receive a higher compliance score, participants had to eat more:
 Polyunsaturated fats (especially omega 3s, like salmon)
 Nuts
 Legumes
 Whole grains
 Fruits
 Vegetables
Consuming less alcohol, red meat, sodium, sugar-sweetened beverages and fruit juice
also contributed to a higher score.8
What Should You Eat to Reduce CVD Risk?
There is no single food that will reduce the risk of CVD in everyone. However, following
dietary patterns that emphasize certain foods and limit others can reduce the risk.
Researchers concluded that long-term adherence to any of the four dietary patterns
evaluated led to a reduced risk of developing CVD.
These results support the notion that individuals can choose different healthy eating
patterns based on their personal food preferences or customs to manage heart health.
―In general, the heart-healthiest diets tend to be the ones that include the most plants, and
this new study corroborates that," Laura Yautz, RDN, a registered dietitian who

specializes in heart health, tells Verywell Health. "Some adherence is good, and more is
better.‖
A Heart-Healthy Diet Includes
 Whole grains and vegetables as the foundation
 Fruit
 Fresh herbs
 Nuts
 Healthy oils like olive oil and grapeseed oil
 Plant-based protein sources like legumes, soy, nuts, and seeds
 Lean animal proteins like seafood and poultry
A Heart-Healthy Diet Excludes
 Fried foods
 Daily desserts
 Packaged snacks
 Sugary beverages
 Refined grain products
Moses Osoro, MD, a cardiologist based in Knoxville, Tennessee, offers the following diet
and lifestyle modifications for people who are aiming to reduce their risk of CVD:

 Avoid sodium. It's the biggest trigger for hypertension and heart failure
exacerbation. Some high-sodium foods include processed meats, frozen entrees,
and canned soups.
 Incorporate fruits or vegetables in every meal.
 Exercise on a moderate-to-intense level for at least 30 minutes a day for five to
seven days a week. Fast walking is a good example.
 Try a whole-food diet (preferably plant-based) or Mediterranean diet.
When it comes to diet, the key to reducing your risk of CVD is thinking about the big
picture. Your overall diet should align with the recommendations above, but the
occasional indulgence of your favorite fried chicken or fast-food is okay. No one food
will make or break your heart health.
https://www.verywellhealth.com/dietary-patterns-cardiovascular-disease-5069797
Paper Reviewed
da Rosa Dorneles, K., Martins, A.C., Fernando, J.A., do Amarante, L., de Avila, L.A.,
Deuner, S. and Dallagnol, L.J. 2020. Increased atmospheric CO2 concentration causes
modification of physiological, biochemical and histological characteristics that affects
rice-Bipolaris oryzae interaction. European Journal of Plant Pathology DOI:
10.1007/s10658-020-01972-4.
Brown spot is a grain yield-reducing disease in rice caused by the fungus Bipolaris
oryzae. In the words of da Rosa Dorneles et al. (2020) it infects the panicle, "causing
sterility of the floral organs, reduction of the green leaf area due to plant tissue chlorosis
and necrosis, and reduction of photosynthesis, due both to impaired light capture ability
and decreased mesophyll capacity to fix CO2," citing the works of Sunder et al. (2014)
and Dallagnol et al. (2011).
Because brown spot is prevalent in all rice-growing regions and can reduce grain yields
by 50% or more, there is considerable interest in learning how this disease might fare in a

CO2-enriched world of the future, especially since multiple studies have shown a
reduction in plant pathogen-related diseases under higher levels of CO2 (see, for
example, the following links: Growth Response to CO2 with Other Variables (Disease:
Agriculture, Other Crops) and Growth Response to CO2 with Other Variables (Disease:
Agriculture, Legumes)). Such was the objective of da Rosa Dorneles et al. in a recent
study published in the European Journal of Plant Pathology.
To accomplish their objective the seven Brazilian researchers grew two rice cultivars
(BRS Querencia and Inov CL) in open-top chambers located on the Capão do Leão
Campus of the Federal University of Pelotas (Capão do Leão, RS, Brazil) under ambient
(400 ppm) or elevated (700 ppm) CO2 concentrations. At phenological stage V7-V8, the
scientists inoculated the leaves on half of the plants in each CO2 treatment with Bipolaris
oryzae, thereafter measuring disease severity at three different intervals post inoculation
(3, 8 and 16 days after).
In describing their findings, da Rosa Dorneles et al. report that "plants at 700 ppm [CO2]
showed lower severity of brown spot, regardless of the evaluation time, and smaller
lesions at 16 days after inoculation, compared to the plants at 400 ppm CO2." Searching
for the mechanism(s) behind this favorable outcome, the scientists observed a CO2-
induced alteration of plant anatomic and photosynthetic characteristics, reporting "data
from the present study indicate that the reduction of the parenchyma thickness and
bulliform cell size and increase of carbohydrate concentration are related to the reduction
of the severity of brown spot caused by B. oryzae in rice plants cultivated at 700 ppm
CO2." Such positive changes in leaf morphological traits and carbohydrate accumulation
are welcomed news in the future battle over rice brown spot. As the air's CO2 rises, the
negative impacts of this disease will be reduced, translating to higher grain yields to feed
an increasing world population.
References
Dallagnol, L.J., Rodrigues, F.A., Martin, S.C.V., Cavatte, P.C. and DaMatta, F.M. 2011.
Alterations on rice leaf physiology during infection by Bipolaris oryzae. Australasian
Plant Pathology 40: 360-365.
Sunder, S., Singh, R. and Agarwal, R. 2014. Brown spot of rice: An overview. Indian
Phytopathology 67: 201-215.
Posted 17 July 2020
http://www.co2science.org/articles/V23/jul/a8.php

Texas to fall short of 2030 higher-education goals, report
predicts
Brittany Britto July 17, 2020 Updated: July 17, 2020 5:20 p.m.
1of3The Panther Stadium is photographed on Prairie View A&M University's campus
Thursday, June 25, 2020, in Prairie View.Photo: Yi-Chin Lee, Houston Chronicle / Staff
photographer
2of3Brandon Martin, the manager of videography at Rice University, shoots video
footage of Shree Kale, who graduated from the School of Architecture, on the Rice
campus in Houston, Friday, May 1, 2020.Photo: Karen Warren, Houston Chronicle /
Staff photographer
3of3A person walks along Houston Street as the Albritton Bell Tower is seen in the
background on Tuesday, July 7, 2020, at Texas A&M University in College
Station.Photo: Jon Shapley, Houston Chronicle / Staff photographer
The Texas Higher Education Coordinating Board has for five years touted goals to equip
60 percent of Texas residents between the ages of 25 to 34 with a postsecondary
education by 2030, but a Rice University report predicts it‘s unlikely the state will meet
the benchmark.
Only 40 percent of Houston residents in that age group and 50 percent throughout Texas
will have a post-secondary education by 2030 if new policies or practices aren‘t
implemented to help meet goals., according to a study by Rice‘s Houston Education
Research Consortium, part of its Kinder Institute for Urban Research.
The projections, based on past data, are not exempt from error and were made before the
COVID-19 pandemic and the resulting economic downtown — factors that will likely
affect college attendance, graduation rates, and thus the coordinating board‘s ―60x30TX‖
goals, researcher Brian Holzman said.

More Education News
―Students and their families are re-evaluating their college plans due to financial hardship
and the job market,‖ Holzman said in a statement. ―Interventions and supports at school
districts and colleges will become more crucial, particularly for students from
marginalized backgrounds.‖
Higher Education Commissioner Harrison Keller, who leads the coordinating board, said
―educational attainment doesn‘t always occur a straight line,‖ but acknowledged that this
year is an important benchmark year for the 60x30TX plan.
Keller wrote in a statement that he was encouraged Texas was close to an annual 1.3
percent growth level in educational attainment from 2015 to 2017, but noted more recent
data has shown slower progression. Add to that the upheaval and uncertainty Texas is
experiencing due to COVID-19, ―it is difficult to know what the future will bring,‖ he
said.
―While it is important to increase educational attainment in Texas, it isn‘t enough to say
60 percent of current young adults ought to achieve any sort of postsecondary certificate
or degree. Some credentials will be especially important for the future of our state. Some
will be more valuable for Texas students and their families,‖ Keller added.
―Looking ahead, our state‘s higher education institutions will play critical roles in
providing individual Texans with opportunities to upskill, reskill and achieve the kinds of
high-value credentials that will help drive the recovery of the Texas economy,‖ Keller
sid.
Keller said the board is working with several efforts in the Gulf Coast region to expand
efforts through post-secondary education, including Houston Guided Pathways to
Success, a program that helps create pathways from Gulf Coast and Houston area
community colleges to Houston area universities, and the Greater Houston
Partnership/Upskill Houston, an employer-led initiative that helps create a pipeline
between skilled workers and employers.
Additionally, Rice researchers predicted that there will be an increasing gap between the
supply and demand of college-educated workers.

The report, which analyzed information from the U.S. Census Bureau, the Texas
Workforce Commission and Houston Independent School District, says the demand for
workers with bachelor‘s degree increased by 54 percent between 2013 and 2016 and will
continue to grow, as will the shortage of students with degrees. Similarly, the demand for
employees with associate‘s degrees will increase slightly, but supply will also decrease.
The report reaffirmed the value of higher education, noting that college graduates often
earn more than those with a high school diploma. Employees with a bachelor‘s degree
earned 120 percent more than those with a high school diploma in 2016, and those with a
two-year degree earned 70 percent more than high school graduates. That advantage is
expected to double for four-year degree holders and will remain constant for those with
associate degrees through 2030.
Still, pay equity issues remain, Rice researchers noted.
A seven-year analysis of former HISD students who graduated in spring 2007 through
2009 showed that wages and unemployment insurance benefits people receive early in
their careers differ based on gender, race, ethnicity and socioeconomic background.
Women with a postsecondary education continued to earn less than men, and Black and
Asian people earned less than white people.
Researchers suggested that policymakers and higher education officials develop
strategies and new efforts to help students obtain postsecondary credentials, including
expanding college and career readiness support and considering the high demand of
interpersonal skills in Houston, an area that typically requires one to two years of higher
education.―Otherwise, economic growth may slow or employers may need to attract more
educated workers from other parts of the country,‖ the report read. ―Equipping students
with interpersonal skills, in addition to academic knowledge, may help students be
prepared for the needs of Houston‘s growing economy.‖
brittany.britto@chron.com
https://www.houstonchronicle.com/news/education/article/Texas-to-fall-short-of-2030-
higher-education-15416134.php

The Surprising Reason Why Pregnant Women Get Cravings
17-Jul-2020
We‘ve all heard the stories about the pregnant woman who only wants ice cream and
pickles, who sends her husband out at 1: am for fried chicken, who needs, in a deep,
primal way, five bars of a very specific brand of chocolate.
Perhaps we‘ve even experienced an intense craving of this kind ourselves.
It‘s often speculated that pregnancy cravings are fulfilling some nutritional need of the
woman or the fetus, and there‘s something alluring about the idea that they reflect an
underlying biological reality.
After all, it‘s a confusing part of a sometimes difficult process. Gestating a human among
one‘s viscera is already lengthy, tiring, and uncomfortable, and if there‘s a reason for the
burning need to eat tacos, so much the better.
However, if you take a look at scientific research on the subject, an intriguing, rather
more complex narrative emerges. Pregnancy cravings as a concept are not necessarily
experienced in all cultures, researchers have found.
And in those non-English-speaking cultures where women do sometimes report cravings,
it‘s for wildly different things than reported by women in the Unites States (US) and
United Kingdom for example. For instance, in Japan, when cravings are reported, the
most commonly craved food was rice.
Going farther, studies to see whether commonly craved foods provide specific nutrients
helpful for pregnancy have not found that they are good sources at all.
In fact, women who report cravings tend to gain more weight than is generally considered
healthy during a pregnancy, which can lead to a higher rate of complications.
That doesn‘t mean that women who do have cravings are making it all up, just that these
cravings may be driven by something other than biochemical need. Looking at why
people crave foods generally can put some of this information into focus, suggests Julia

Hormes, a professor of psychology at State University of New York, Albany, who has
studied cravings in many different settings.
For instance, about 50% of women in the US report craving chocolate in the week before
their period, says Hormes. Scientists have explored whether this craving is for some
nutrient in chocolate important to menstruation, or whether it reflects shifting hormones.
Cravings may be psychological – or even cultural (Credit: Getty Images)
In one experiment, a psychologist asked women to open a box they‘d been given and eat
what was inside the next time they had that craving.
Some boxes contained milk chocolate, which has all the nutrients usually found in
chocolate along with a melt-in-your-mouth texture, some white chocolate, which doesn‘t
contain cocoa solids (which give milk and dark chocolate their brown colours) but that
does have the nice texture, and some cocoa pills, with the cocoa-solid nutrients but none
of the chocolate-eating experience.
The white chocolate was actually the most successful at sating cravings, so it couldn‘t be
that there was some useful nutrient or active ingredient in cocoa solids driving the desire.
Other studies tracking chocolate cravings have found no connection to hormone levels. In
fact, women in menopause continue to report chocolate cravings, Hormes said; they just
chalk it up to some other cause. (Read more: Why you shouldn‘t trust your food cravings)
What this all points to is a cultural or psychological source for cravings. Strong desire for
a buttery cookie, or a chocolate bar, or fries, may start out as a simple thought and then
grow little by little into an obsession that‘s hard to resist.
At the same time, in the United States, and to varying extents other places, the thought of
highly palatable foods – a term researchers use to refer to everything from ice cream to
cake to gooey macaroni cheese – comes with a strong sense of guilt.
―There‘s a certain ambivalence,‖ says Hormes, ―It‘s inherently pleasurable, but I also live
in a culture that tells me I shouldn‘t have this chocolate. I really want it, but I shouldn‘t
have it – we think that is the piece of culture that really encourages that elaborative
process.‖
In particular, if you‘ve already been restraining yourself for quite some time – if you have

it set up in your mind that you aren‘t ever allowed to have such a food – it makes it very
difficult to control yourself once you do have it.
So after having a piece of cake, instead of being satisfied and moving on, you eat three
more. Additionally, women may restrict certain foods when they are pregnant, either
aiming for a healthier diet or following doctors‘ recommendations regarding sushi, deli
meat, and other foods.
Eating a few squares of rich chocolate regularly might kill the cravings to gorge on a
whole bar (Credit: Getty Images)
All this together leads to a situation, at least in some parts of the world, where cravings
are more likely to arise and to be difficult to reign in, perhaps leading to excess weight
gain.
Pregnancy may also be seen as a time when caving can‘t be judged as harshly. ―This
culture also seems to identity certain times and excuses where it‘s more okay for women
to eat things they are supposed to stay away from,‖ says Hormes. ―PMS and pregnancy
are socially sanctioned occasions when women can give in.‖
Interrupting the ruminations that lead to a serious craving can help stop escalation from
the thought of a food to a binge, says Hormes. One way is to use distractions – there have
been studies using visual distractions and also scents – and another is to draw on
mindfulness and meditation to acknowledge the desire and let it pass.
She also recommends, if you‘re craving chocolate, get some really quality stuff, have a
couple squares every day, and move on with your life, a procedure that may help remove
some of its totemic significance.
When it comes to pregnancy cravings, there may be an additional cultural factor:
pregnancy is demanding, and it can be hard to go through it without help. One study of
rural Tanzanian women who reported desires for meat, fish, grains, fruits and vegetables
noted that providing the desired food was a sign of social support by the husband and his
family.
Indeed, 1am fried chicken requires commitment from the person sent to bring back the
goodies, so it‘s a reassurance that this person is there for the craver. While buffalo wings

are intensely pleasurable on their own, the fact that someone you love brought them to
you has value beyond the calorific.
Source: BBC
https://www.peacefmonline.com/pages/local/health/202007/419757.php
Move to import rice following poor boro procurement
Emran Hossain | Published: 01:10, Jul 18,2020
Despite a surplus rice production, the food ministry has sought advice from the prime
minister on importing rice saying that it may not procure enough rice to keep the rice
market stable in the COVID-19 crisis along with the floods.
The food ministry has recently sent a letter to the Prime Minister‘s Office as rice millers
apparently remained reluctant in supplying rice to the government at the current price.
Nearly three months into the boro rice and paddy procurement, the food ministry could
achieve only 28 per cent of its rice procurement target and 12 per cent of the paddy
procurement target.
The government planned to buy 11.50 lakh tonnes of rice from millers at Tk 36 a kg and
8 lakh tonnes of paddy at Tk 26 a kg by next month.
‗We shared with the Prime Minister our fear that we may not meet the procurement target
and sought her advice on building rice stock through import,‘ food secretary Mosammat
Nazmanara Khanum told New Age.
The food ministry move came after it announced that it was considering slashing the
import duty on rice if the procurement did not pick up soon.
Agricultural economists have long blamed the cumbersome procurement process behind
farmers‘ reluctance in selling paddy to the government.
Agricultural economist Jahangir Alam demanded an explanation from the government as
to why it failed to procure rice from handpicked rice millers.

‗The government should have moved to procure through open tendering rather than
opting for import,‘ said Jahangir.
Bangladesh produced 3.80 crore tonnes of rice, far above its demand for around 3 crore
tonnes, he said.
‗There is no justification to import when there is a surplus production,‘ Jahangir said.
He said that the government was planning to spend money on rice import when the
country‘s farmers were in need of cash more than ever before because of the coronavirus
crisis and the devastating floods in the north.
The worsening floods in the northern districts are making it difficult for farmers to
preserve rice at home as deluge overtook vast areas.
Economist Md Asaduzzaman said that by repeatedly talking about import the government
was frightening the farmers to give away rice at a cheaper rate.
‗It gives farmers the message that time is running out for them to sell rice,‘ said
Asaduzzaman.
He said that the rice millers would take advantage of the situation, convincing farmers of
selling rice at cheaper prices to secure their profit margin.
Rice growers hardly get return on their investment because of their complete dependence
on middlemen to sell their crop.
But agricultural economists have always advised the government against buying rice
from the millers to avoid many middlemen pocketing benefits that should go to farmers.
They warned that a continued fall in income might discourage farmers from growing the
Aman paddy next season.Asad said that the food ministry should not be in a hurry to
import rice because there was enough rice in Bangladesh.
‗It may not be in the government‘s hand but it is in the country. The government should
find a way of buying the rice,‘ he said.
The government had a stock of 12.04 lakh tonnes of food grains until July 12.
The food secretary said that the stock should be around 20 lakh tonnes to keep the market
stable.
The rice millers have been demanding an increase in the rice price by Tk 4 per kg.
https://www.newagebd.net/article/111443/move-to-import-rice-following-poor-boro-
procurement

U.S. Rice is Food for Progress in West Africa
By Jesica Kincaid
WASHINGTON, DC -- This week, the U.S. Department of Agriculture (USDA) made
the first of two large purchases of rice for an upcoming USDA Food for Progress project
in West Africa. The sale of just over 25,000 MT of milled rice marked a major step
forward in a project that has been in the works for several months. The total amount
earmarked for this project is 63,000 MT, with the remainder expected to be purchased
near the end of 2020.
According to the USDA, Food for Progress has two principal objectives: to improve
agricultural productivity and to expand trade of agricultural products. Past Food for
Progress projects have trained farmers in animal and plant health, improved farming
methods, developed road and utility systems, established producer cooperatives, provided
microcredit, and developed agricultural value chains. This particular project involves the
monetization of rice to benefit the cashew industry in several nations of the Economic
Community of West African States (ECOWAS).
"This is a classic win-win situation that is the underpinning of the Food for Progress
program," said USA Rice President and CEO Betsy Ward. "The U.S. rice industry makes
a large sale, the people of West Africa receive life-saving, nutritious food, and a new
industry in the country is supported, helping everyone in the long run. We're proud to be
a part of something like this."
Dawson Williams, commodity program specialist in the USDA International Food
Assistance Division, has been managing the project since its inception. Of this week's
purchase, Williams explained: "We are grateful that USDA's Kansas City Commodity
Office was able to purchase the long grain rice to complete this first tranche of a two-part
monetization sale. Cultivating New Frontiers in Agriculture's (CNFA) work in West
Africa will help improve the nursery, crop management, marketing, and input systems for
the cashew industry in five ECOWAS member countries."
"This is one of, if not the largest, food aid projects utilizing U.S. rice," said
Ward. "Following this week's sale, food aid purchases across USDA and USAID
programs thus far in FY2020 have surpassed the total for all of FY2019. With two

months and multiple tenders to go, FY2020 looks to be a banner year for both fortified
and regular milled rice in international food assistance programs."
PSA: Caramel Chocolate Chunk Rice Krispies Treats
Exist
Trick your friends into thinking you can bake!
By Tim Nelson
July 16, 2020
@JUNKFOODINTHETRUNK3

Is it just me, or has everyone spent the majority of 2020 brushing up on their baking
skills? I‘m just kidding. It‘s not just me. If you haven‘t invested any time and energy into
baking yourself, you‘re either sick or envious of all the Instagram content and definitely
starved for some sweet treats yourself.
If you aren‘t above deceiving your social media followers, then maybe acquiring the new
Caramel Chocolatey Chunk Rice Krispies Treats and passing them off as your own
handiwork is your ticket to instant culinary clout.
Format-wise, these are the same classic Krispies Treats you‘ve known and loved for
years, but with a new gooey caramel twist. That sweet taste is embedded throughout the
layers of perfectly puffed rice for a divine twist on that marshmallow taste, while the
melty, gooey chunks of chocolate that add an extra element of deliciousness that
completes the package.
Thanks to @JunkFoodintheTrunk3, we now know that these Kellogg‘s treats exist. Are
they new? Possibly. Does it matter? Not unless you have a weird sense of taste that‘s
affected by the release date of various prepackaged baked goods.
From the look of it, you‘ll find these in boes of 16 individually-wrapped bars. That means
you‘ll have to unwrap each of them and neatly arrange them in a baking tray if you really
want to pass these things off as your own. Still, I‘d say eating a delicious snack while
trolling your friends with no mess in the kitchen to clean up registers as a decent way to
pass the time at this point.
https://www.myrecipes.com/news/caramel-chocolate-chunk-rice-krispies-treats
Rice price guarantees unchanged

Thai rice export prices at 4-month low amid sluggish world demand
PUBLISHED : 17 JUL 2020 AT 18:53
WRITER: CHATRUDEE THEPARAT AND REUTERS
A farmer works in a rice field in Lat Lum Kaeo district of Pathum Thani. (Photo by
Pattarapong Chatpattarasill)
Guaranteed rice prices for the 2020-21 crop year will be unchanged from those of the
previous season, the National Rice Policy Committee decided on Friday.

The guarantee programme, to run from Sept 1 to May 31, is expected to cost 85 billion
baht, deputy government spokesperson Rachada Dhanadirek said after a meeting of the
committee chaired by Prime Minister Prayut Chan-o-cha.
She said 23.5 billion baht would be set aside to cover price guarantees, 56 billion to
support management and quality development costs for farmers, and 5.72 billion to
subsidise interest rates on loans extended to stabilise domestic rice prices.
If 30.3 billion baht in loans to be extended by the state-owned Bank for the Agriculture
and Agricultural Cooperative (BAAC) are included, the scheme will total 115 billion
baht, she said.
The programme covers five main types of rice: white rice paddy with 15% moisture, hom
mali rice paddy, fragrant Pathum Thani rice paddy with 15% moisture, glutinous rice
paddy with 15% moisture, and provincial fragrant rice paddy.
 Panel okays price guarantee for rice
 Rice price scheme renewed
 Rice price guarantee
The rguarantee programme offers compensation to farmers if market prices fall below the
benchmark. They will be offered 10,000 baht per tonne for white rice paddy with 15%
moisture, limited to 30 tonnes per family or 40 rai.

The guaranteed prices are set at 15,000 baht a tonne for Thai hom mali rice paddy,
limited to 14 tonnes per family or 40 rai; 11,000 baht per tonne of fragrant Pathum Thani
rice paddy with 15% moisture for a limit of 25 tonnes per family or 40 rai; 12,000 baht a
tonne for glutinous rice paddy with 15% moisture, with a limit of 16 tonnes or 40 rai; and
14,000 baht a tonne for provincial fragrant rice paddy, with a limit of 16 tonnes per
family or 40 rai.
Ms Rachada said the Commerce Ministry is expected to propose the scheme for cabinet
approval soon.
Thailand, once the world‘s largest rice exporter by a wide margin, is now ranked third
with 3.15 million tonnes shipped between Jan 1 and July 8. That trails India (4.65 million
tonnes) and Vietnam (4.17 million).
Pakistan and the US were the fourth and fifth largest exporters with 2.07 million and 1.61
million tonnes respectively for the same period.
Charoen Laothammatas, president of the Thai Rice Exporters Association, said earlier
this week that rice export prospects looked murky in the second half amid sluggish global
demand caused by the coronavirus crisis.

The association has set a full-year rice export target of 7.5 million tonnes but is scheduled
to adjust the target on July 22.
Thailand in 2019 exported 7.58 million tonnes of rice, down 32% from the year before,
with a value of 131 billion baht, down 25%.
Thai rice export prices dipped to a four-month low this week due to lack of buyers and
weakening of the baht, while strong demand from Cuba and Malaysia pushed Vietnamese
rates to a near one-month high.
Benchmark Thai 5% broken rice was quoted at $440 to $455 a tonne on Thursday, the
lowest since late February, and down from from $455 to $485 quoted last week, Reuters
reported.
Thai rates were also weighed down by expectations of a fresh supply of rice early next
month.
―With no buyers now, the injection of new supply could push down the price further,‖
one trader said.In Vietnam, rates for 5% broken rice rose to $435 to $457, the highest
since June 18, from $425 to $457 a week earlier.

―Strong demand from Cuba and Malaysia have pushed prices up a bit,‖ a trader in Ho Chi
Minh City said.
―However, trading activity has slowed down this week as some buyers are waiting for
prices to go down in anticipation of increased supplies from the ongoing harvest that will
end early next month.‖
Traders expect an increase in rice shipments to Europe after a free trade agreement
between Vietnam and the European Union takes effect from Aug 1, while the EU‘s
imposition of an annual quota will prevent a sharp rise in exports.
https://www.bangkokpost.com/business/1953240/rice-price-guarantees-unchanged
Friday Fakeaway: Sweet and sticky Chinese pork with
rice
by Brian Stormont
July 17, 2020, 12:00 pm
For brilliant recipes, the best of local produce, fresh ideas and insight, subscribe to
our weekly Food and Drink Newsletter.
As we continue our series which shows you how to make your favourite takeaway dishes
at home, this week our Friday Fakeaway is a lovely take on sweet and sticky Chinese
pork, served with rice.

Everyone loves a Chinese takeaway and, if you‘re like me, you are probably guilty of
getting the same dish most of the time – you know what you like and you like to stick to
it.
In my case it‘s spicy chow mein. However, this recipe from Gousto is a great opportunity
to try something different in the comfort of your own home.
Who needs a takeaway, when this easy ―fakeaway‖ dish is so quick and tasty! You‘ll stir-
fry fresh ginger, five spice and pork mince with crunchy yellow pepper and mangetout in
a sweet, sticky sauce.
Sprinkle with toasted sesame seeds and fresh chilli for a bit of a kick!
Senior recipe developer at Gousto Jordan Moore‘s top tip is: ―To easily peel ginger, just
use a teaspoon to scrape the skin. It‘ll come off really easily and you‘ll waste less of the
ginger root inside.‖
Sweet and sticky Chinese pork with rice
Spice things up with your ―fakeaway‖.
(Serves 2)
Ingredients
 130g basmati rice
 250g British pork mince
 1 red chilli
 1 yellow pepper
 15g fresh root ginger
 1 spring onion
 1 tsp five spice mix

 80g mangetout
 1 chicken stock cube
 1 tbsp soy sauce
 1 tbsp rice vinegar
 1 tsp toasted sesame seeds
 1 tbsp tomato paste
 3g cornflour
Mangetout is lovely in this dish.
Method
1. Add the basmati rice and 300ml cold water to a pot with a lid and bring to the boil
over a high heat. Once boiling, reduce the heat to very low and cook, covered, for
10-12 mins or until all the water has absorbed and the rice is cooked. Once
cooked, remove from the heat and keep covered until serving
2. Boil a kettle and heat a large, dry, wide-based pan (preferably non-stick), over a
medium-high heat. Once hot, add the pork mince and cook for 4-5 mins, breaking
it into large bite-sized pieces, until browned and starting to crisp and caramelise.
3. Deseed the yellow pepper (scrape the seeds and pith out with a teaspoon) and cut
into bite-sized pieces. Chop the mangetout in half, peel (scrape the skin off with a
teaspoon) and finely chop (or grate) the ginger.
4. Dissolve the chicken stock cube and the tomato paste in 150ml boiled water. Add
the soy sauce, rice vinegar, cornflour and 1 tbsp sugar and whisk to combine.
5. Once the pork mince is done, add the chopped pepper and mangetout and cook for
2-3 mins or until starting to soften. Add the chopped ginger and five-spice mix to
the pan and cook for a further 1-2 mins or until fragrant. Then add the stock and
cook for 2-5 mins or until the sauce is glossy and thickened.

6. Trim, then slice the spring onions and finely slice the red chillies.
7. Serve the sticky Chinese pork over the cooked basmati rice, garnish with the
chopped spring onion, sliced chillies (can‘t handle the heat? Go easy!) and toasted
sesame seeds.
https://www.pressandjournal.co.uk/fp/lifestyle/food-and-drink/2340650/friday-fakeaway-sweet-
and-sticky-chinese-pork-with-rice/
Cambodia’s rice market to have growing importance in
global rice supplies, says OECD-FAO
Sai Da / AKP
Cambodian rice to have major impact in global supplies. Photo supplied
A medium-term outlook for agriculture released Thursday forecast that Cambodia
would play an increasingly important role in the global market for rice exports.
Launched in Paris, the joint report by the Organisation for Economic Cooperation and
Development (OECD) and the Food and Agriculture Organisation of the United
Nations (FAO) covers the 10-year period from 2020 to 2029.
―India, Thailand, Viet Nam, and Pakistan will remain the leading global suppliers of
rice,‖ the report said.
―But Cambodia and Myanmar are expected to play an increasingly important role in
global rice exports.‖
The OECD and FAO expect rice shipments by Cambodia and Myanmar to almost
double from an estimated four million tonnes this year to seven million tonnes by
2029.
In addition, the report forecast that Cambodia — along with Bangladesh, Laos and
Myanmar — would continue to increase productivity by adopting higher-yield
varieties and better agricultural practices.

Annual global growth in rice trade is projected to be 2.8 percent over the period, with
volumes increasing by 15 million tonnes from 2020 to 62 million tonnes in 2029.
―India is expected to remain the world‘s largest rice exporter,‖ the report said.
―Thailand, where shipments have traditionally been largely composed of higher
quality rice, is expected to remain the second largest rice exporter.
―In Viet Nam, expected growth is partly linked to ongoing efforts to diversify the
varietal make-up of the country‘s rice shipments.‖
But the top five exporters – India, Thailand, Viet Nam, Pakistan and the United States
– ―are expected to see their export shares reduced slightly compared to the past
decade.
―This reflects expectations of Chinese shipments remaining well over the lows seen
between 2010-2016, albeit at a somewhat lower level than recorded in 2019.
―Moreover, amid expectations of large exportable surpluses, shipments by Cambodia
and Myanmar are expected to continue making headway,‖ the report said.
https://www.khmertimeskh.com/50745569/cambodias-rice-market-to-have-growing-importance-
in-global-rice-supplies-says-oecd-fao/
Rice price guarantees unchanged
Thai rice export prices at 4-month low amid sluggish world demand
PUBLISHED : 17 JUL 2020 AT 18:53
WRITER: CHATRUDEE THEPARAT AND REUTERSA farmer works in a rice field in Lat Lum Kaeo district
of Pathum Thani. (Photo by Pattarapong Chatpattarasill)
Guaranteed rice prices for the 2020-21 crop year will be unchanged from those
of the previous season, the National Rice Policy Committee decided on Friday.

The guarantee programme, to run from Sept 1 to May 31, is expected to cost 85
billion baht, deputy government spokesperson Rachada Dhanadirek said after a
meeting of the committee chaired by Prime Minister Prayut Chan-o-cha.
She said 23.5 billion baht would be set aside to cover price guarantees, 56
billion to support management and quality development costs for farmers, and
5.72 billion to subsidise interest rates on loans extended to stabilise domestic
rice prices.

If 30.3 billion baht in loans to be extended by the state-owned Bank for the
Agriculture and Agricultural Cooperative (BAAC) are included, the scheme will
total 115 billion baht, she said.
The programme covers five main types of rice: white rice paddy with 15%
moisture, hom mali rice paddy, fragrant Pathum Thani rice paddy with 15%
moisture, glutinous rice paddy with 15% moisture, and provincial fragrant rice
paddy.
 Panel okays price guarantee for rice
 Rice price scheme renewed
 Price guarantee scheme
The rguarantee programme offers compensation to farmers if market prices fall
below the benchmark. They will be offered 10,000 baht per tonne for white rice
paddy with 15% moisture, limited to 30 tonnes per family or 40 rai.
The guaranteed prices are set at 15,000 baht a tonne for Thai hom mali rice
paddy, limited to 14 tonnes per family or 40 rai; 11,000 baht per tonne of
fragrant Pathum Thani rice paddy with 15% moisture for a limit of 25 tonnes
per family or 40 rai; 12,000 baht a tonne for glutinous rice paddy with 15%
moisture, with a limit of 16 tonnes or 40 rai; and 14,000 baht a tonne for
provincial fragrant rice paddy, with a limit of 16 tonnes per family or 40 rai.

Ms Rachada said the Commerce Ministry is expected to propose the scheme for
cabinet approval soon.
Thailand, once the world‘s largest rice exporter by a wide margin, is now
ranked third with 3.15 million tonnes shipped between Jan 1 and July 8. That
trails India (4.65 million tonnes) and Vietnam (4.17 million).
Pakistan and the US were the fourth and fifth largest exporters with 2.07 million
and 1.61 million tonnes respectively for the same period.
Charoen Laothammatas, president of the Thai Rice Exporters Association, said
earlier this week that rice export prospects looked murky in the second half
amid sluggish global demand caused by the coronavirus crisis.
The association has set a full-year rice export target of 7.5 million tonnes but is
scheduled to adjust the target on July 22.
Thailand in 2019 exported 7.58 million tonnes of rice, down 32% from the year
before, with a value of 131 billion baht, down 25%.Thai rice export prices
dipped to a four-month low this week due to lack of buyers and weakening of
the baht, while strong demand from Cuba and Malaysia pushed Vietnamese
rates to a near one-month high.

Benchmark Thai 5% broken rice was quoted at $440 to $455 a tonne on
Thursday, the lowest since late February, and down from from $455 to $485
quoted last week, Reuters reported.
Thai rates were also weighed down by expectations of a fresh supply of rice
early next month.
―With no buyers now, the injection of new supply could push down the price
further,‖ one trader said.
In Vietnam, rates for 5% broken rice rose to $435 to $457, the highest since
June 18, from $425 to $457 a week earlier.
―Strong demand from Cuba and Malaysia have pushed prices up a bit,‖ a trader
in Ho Chi Minh City said.―However, trading activity has slowed down this
week as some buyers are waiting for prices to go down in anticipation of
increased supplies from the ongoing harvest that will end early next month.‖
Traders expect an increase in rice shipments to Europe after a free trade
agreement between Vietnam and the European Union takes effect from Aug 1,
while the EU‘s imposition of an annual quota will prevent a sharp rise in
exports.
https://www.bangkokpost.com/business/1953240/rice-price-guarantees-unchanged

Rice Prices
as on : 17-07-2020 03:44:59 PM
Arrivals in tonnes;prices in Rs/quintal in domestic market.
Arrivals Price
Current
%
change
Season
cumulative
Modal
Prev.
Modal
Prev.Yr
%change
Rice
Choubepur(UP) 90.00 5.88 1915.35 2600 2600 -2.80
Muzzafarnagar(UP) 30.00 20 4325.00 2780 2780 -5.76
Firozabad(UP) 26.50 6 1501.60 2625 2640 -
Balrampur(UP) 24.00 26.32 986.00 2450 2450 6.52
Tamluk (Medinipur E)(WB) 24.00 -4 259.00 2450 2400 -2.00
Kolaghat(WB) 23.00 NC 229.00 2450 2500 -2.00
Sirsaganj(UP) 17.50 2.94 1030.00 2550 2550 -4.85
Mawana(UP) 9.00 50 196.20 2780 2800 -
Fatehpur(UP) 7.50 10.29 2247.90 2500 2515 6.84
Naugarh(UP) 7.00 NC 3671.00 2580 2600 6.39
Soharatgarh(UP) 6.00 71.43 1500.70 2565 2590 6.43
Achalda(UP) 4.00 NC 324.90 2520 2500 14.03
Ujhani(UP) 3.00 400 29.30 2580 2580 3.20
Alibagh(Mah) 1.00 NC 86.00 4200 4200 90.91

Murud(Mah) 1.00 NC 85.00 4200 4200 90.91
Anandnagar(UP) 1.00 -9.09 208.20 2540 2535 12.89
Published on July 17, 2020
TOPICS
rice (commodity)
https://www.thehindubusinessline.com/economy/agri-business/rice-prices/article32113577.ece
No impact of COVID-19 pandemic on kharif sowing;
acreage up 21.20% so far: Government
No impact of COVID-19 pandemic on kharif sowing; acreage up 21.20% so far:
Government
PTILast Updated: Jul 17, 2020, 07:19 PM IST
Synopsis
The country has so far received good rainfall and water level in 123 reservoirs across the
country is in good position, it said in the latest sowing data. Sowing of kharif crops
begins with the onset of southwest monsoon from June, while harvesting starts from
October. Rice is the main kharif crop, besides bajra, arhar, urad, moong, groundnut and
soyabean.

NEW DELHI: There has been no impact of COVID-19 pandemic on kharif (summer)
sowing as the total area planted to rice and other crops has increased by 21.20 per cent to
691.86 lakh hectare so far in the current season, the Agriculture Ministry said on Friday.
The country has so far received good rainfall and water level in 123 reservoirs across the
country is in good position, it said in the latest sowing data. Sowing of kharif crops
begins with the onset of southwest monsoon from June, while harvesting starts from
October. Rice is the main kharif crop, besides bajra, arhar, urad, moong, groundnut and
soyabean.
"As on July 17, total kharif crops have been sown on 691.86 lakh hectare area against
570.86 lakh hectare area during the corresponding period of last year, thus increase in
area coverage by 21.20 per cent," the ministry said.
So, there is no impact of COVID-19 on progress of area coverage under kharif crops as
on date, it said.
Among kharif crops, area planted to rice has increased by 18.59 per cent to 168.47 lakh
hectare as on July 17 from 142.06 lakh hectare in the year-ago period.

There has been significant increase in the planting of oilseeds and pulses so far during the
ongoing kharif season.
Pulses area has gone up by 32.35 per cent to 81.66 lakh hectare, from 61.70 lakh hectare,
while that of oilseeds acreage has increased by 40.75 per cent to 154.95 lakh hectare
compared to 110.09 lakh hectare in the said period.
Area planted to coarse cereals has increased by 12.23 per cent to 115.60 lakh hectare so
far as against 103 lakh hectare a year ago.
Among cash crops, cotton area has increased by 17.28 per cent to 113.01 lakh hectare
from 96.35 lakh hectare, while that of sugarcane area to 51.28 lakh hectare from 50.82
lakh hectare in the said period. Jule and mesta area has increased marginally to 6.88 lakh
hectare so far in this kharif season from 6.84 lakh hectare.
According to the ministry, the country has received good rainfall at 338.3 mm against a
normal of 308.4 mm as on July 16. As per the Central Water Commission water level in
123 reservoirs was 150 per cent of the last year and 133 per cent of the average in last ten
years.
https://economictimes.indiatimes.com/news/economy/agriculture/no-impact-of-covid-19-pandemic-on-
kharif-sowing-acreage-up-21-20-so-far-government/articleshow/77021422.cms?from=mdr

Is Thai Food Healthy?
 Nutrition
 Benefits
 Downsides
 Healthy dishes
 Dishes to limit
 Bottom line
Thai food is commonly enjoyed in the United States, but you may wonder whether this cuisine is
healthy.
The traditional diet of Thailand features colorful vegetables, seafood, and meats that are served
with rice or noodles and seasoned with herbs and spices like turmeric, galangal, Thai basil, and
lemongrass.
Food served at Western Thai restaurants shares many aspects of authentic Thai cuisine, although
it has some notable differences. Thai menus in America may have larger portions, more fried
foods, and recipes that are higher in salt and sugar.
This article reviews the possible benefits and downsides of common ingredients and dishes
served at Western Thai restaurants.
Nutrition of common Thai ingredients

Thai food is known for its emphasis on herbs and spices, many of which have been studied for
their benefits.
Other common ingredients in Thai dishes, such as tofu, seafood, and bean sprouts, also boast
impressive nutritional profiles.
Here are some of the most widely used Thai ingredients and information about their nutrition and
possible health benefits.
 Galangal (Thai ginger). Similar in appearance and flavor to ginger and turmeric
roots, galangal is often used in sauces, curry pastes, and dishes like tom yum soup. Test-
tube studies show that this root contains compounds that may kill cancer cells. Human
studies also suggest that galangal may help fight inflammation and relieve pain. (1, 2, 3).
 Thai holy basil. This herb tastes like other basil varieties but with a licorice-like
undertone. It‘s used in curries, fried rice, and stir-fries. Research shows that holy basil

oils and extracts may aid stress management, protect against high blood sugar in those
with diabetes, and exert other therapeutic effects (4, 5, 6).
 Turmeric. Turmeric gives curries their color and may provide health benefits related to
its main active compound curcumin. Specifically, curcumin may have powerful anti-
inflammatory effects and enhance brain function and brain cell creation. Other
compounds in turmeric show potential to protect against diabetes and heart disease, but
more human studies are needed (7, 8).
 Lemongrass. Lemongrass adds a fresh, citrus flavor to Thai soups and may boost your
health at the same time. Rodent studies suggest that lemongrass essential oil may help
protect against stomach ulcers and decrease high blood cholesterol levels, a risk factor for
heart disease (9, 10).
 Coconut milk. Coconut milk can be found in Thai curries and soups. While the health
effects of coconut are widely debated due to its high level of saturated fat, coconut milk
may have benefits. A study in 60 healthy Asian adults found that consuming porridge
made with coconut milk 5 days a week over 8 weeks significantly lowered LDL (bad)
cholesterol and increased HDL (good) cholesterol, compared to their baseline. Yet, these
effects might not apply to Western cultures (11).
 Bean sprouts. Mung bean sprouts are used in soups, stir-fries, and pad Thais. They‘re
rich in several vitamins and minerals, providing over 30% of the Daily Value (DV) for
vitamin K and 15% of the DV for vitamin C in 1 cup (104 grams). Vitamin K is a vital
nutrient for proper blood clotting, while vitamin C is necessary for collagen production, a
healthy immune system, and healthy skin (12, 13, 14).
 Chili peppers (Thai chilies). Fresh and dried chilies are added to many Thai dishes for
heat and flavor. Chili peppers contain a variety of plant compounds that may have health
benefits, including capsaicin, which gives them their spice, as well as the pigment
capsanthin, which is responsible for the color of red peppers. Some studies suggest that
consuming spicy foods with capsaicin promotes fat-burning and decreases appetite, but
research is mixed (15, 16, 17).

 Papaya. Green papaya salad is a popular Thai dish. Papaya is rich in antioxidants, such
as lycopene, that can fight reactive cell-damaging molecules called free radicals.
Lycopene may exert anticancer effects and protect skin from aging and damage
(18, 19, 20).
 Tofu. Tofu, which often appears in pad Thai and other dishes, contains compounds called
isoflavones, which act similarly to the hormone estrogen in the body. Isoflavones may
improve blood sugar control and reduce the risk of diabetes. A large study in over 40,000
Chinese adults found that eating unsweetened soy foods at least once a month over 5
years was associated with a decrease in type 2 diabetes risk (21, 22).
 Seafood. Many Thai dishes feature shrimp, prawns, white fish, and other shellfish.
Seafood is an excellent source of lean protein and provides vitamins, minerals, and
healthy omega-3 fats. Research has linked regular consumption of seafood to a lower risk
of heart disease and type 2 diabetes (23).
SUMMARY
Thai food is made with regional herbs and spices that may provide health benefits, such as
lemongrass, Thai basil, and turmeric. Other healthy ingredients, including seafood, tofu, and
chilies, are also common.
Other benefits of Thai food
Several of the most common Thai ingredients are nutritious on their own, but there are other
healthy aspects of Thai food in general.
For one, Thai meals often feature a good balance of macronutrients — protein, fats, and carbs.

Curries, stir-fries, and soups are made with a variety of vegetables, include a protein source like
tofu, lean meat, or seafood, and contain coconut milk, peanut sauces, or other fat.
The most commonly used veggies in Thai meals are non-starchy, such as peppers, tomato,
cabbage, broccoli, carrots, and onions. These veggies are loaded with fiber, vitamins, minerals,
and a variety of compounds that contribute to good digestion and overall health (24).
Eating meals that largely comprise non-starchy veggies and also contain protein and fat can help
you maintain stable blood sugar levels throughout the day. This, in turn, leads to sustained
energy and may aid weight loss (25, 26).
SUMMARY
Thai meals often contain a healthy balance of proteins, fats, and carbs. They also tend to feature
a variety of non-starchy vegetables that provide fiber, vitamins, and minerals.
Possible downsides of Thai food
While several Thai dishes include a good balance of nutrients and health-promoting ingredients,
there are some downsides to Thai cuisine.
Fried rice and pad Thais are often made with larger proportions of white rice and rice noodles,
compared with other ingredients.
Eating too many refined carbs, such as white rice and noodles, has been linked to weight gain
and a higher risk of type 2 diabetes and other diseases (27).

Furthermore, many Western Thai restaurants offer deep-fried foods, such as cream cheese
wontons, egg rolls, and fried pumpkin, that aren‘t necessarily based on traditional Thai foods.
Several studies have linked the consumption of fried foods to an increased risk of heart disease,
high blood pressure, and certain cancers (28, 29).
Fried foods also tend to be high in sodium, a nutrient that when consumed in excess may
contribute to high blood pressure and damage blood vessels in the heart and kidneys. Depending
on their ingredients, Thai curries and soups can also be loaded with salt (30).
Finally, some Thai foods contain added sugar, especially desserts and Thai iced tea made with
sweetened condensed milk and black tea. Eating too much added sugar may lead to weight gain,
cavities, and other adverse health effects (31).
Keep in mind that less healthy Thai dishes are mostly those that have been Westernized.
Traditional Thai cuisine is quite healthy and largely based on vegetables, lean proteins, and fresh
herbs and spices.
SUMMARY
Certain Thai dishes are high in refined carbs and may contain deep-fried foods, added sugar, or
high amounts of salt.
Healthy Thai dishes
Healthy Thai meals are veggie-centric, low in calories, and made with lean proteins and Thai
herbs and spices. Here are some nutritious options.

 Spring rolls: fresh veggies wrapped in rice paper
 Papaya salad: shredded papaya mixed with chilies, green beans, peanuts, and a fish
sauce dressing
 Tom yum soup (hot and sour soup): shrimp, broth, lemongrass, galangal, chilies, and
other ingredients
 Chicken larb: stir-fried ground chicken, vegetables, herbs, and spices
 Steamed fish and veggies: often made with white fish steamed with aromatic spices
 Beef and broccoli: lean beef, broccoli, and several veggies
 Red, green, or massaman curry: a mix of curry paste, veggies, coconut milk, herbs, and
spices
 Pad Thai: rice noodles, veggies, peanut sauce, bean sprouts, and a choice of lean protein
Many Thai dishes are served with rice. Fried rice and pad Thai, in particular, often contain large
amounts of refined carbs from white rice or noodles.
To boost the nutrition of these dishes, opt for brown rice, which has more fiber and nutrients than
white rice, if it‘s an option. What‘s more, you can mix in extra veggies to increase the volume
and split the dish into multiple portions.
It‘s also important to watch your portions of curries, soups, and sauces that may be high in
sodium and calories. Ask for heavy sauces or dressings on the side so that you can decide how
much you use.
SUMMARY
Healthy Thai dishes are loaded with veggies and other plant foods, seasoned with herbs and
spices, and served with seafood, tofu, and other lean proteins.

Thai dishes to limit
The following Thai dishes are less healthy and should be limited to occasional consumption.
These include fried foods and meals that are high in sugar and sodium.
 egg rolls
 cream cheese wontons
 fried pumpkin
 fried tofu
 chicken wings
 Thai iced tea
SUMMARY
Thai menus also include some less healthy options, like fried appetizers and drinks made with
added sugars.
The bottom line
Overall, traditional Thai cuisine is made with healthful ingredients that may provide a variety of
benefits.
Thai cuisine is known for incorporating regional herbs and spices, fresh vegetables, and lean
proteins that add both flavor and nutrition to meals. However, some Westernized Thai dishes are
deep fried, served in large portions, or contain excessive amounts of added sugar and salt.

To choose a healthy Thai meal, opt for a dish that‘s loaded with plant foods, contains a protein
source, and features a variety of herbs and spices.
Last medically reviewed on July 17, 2020
Written by Lizzie Streit, MS, RDN, LD on July 17, 2020 — Medically reviewed by Natalie
Olsen, R.D., L.D., ACSM EP-C
Medically reviewed by Natalie Butler, RD, LD
Which countries boast the healthiest kitchens, and what should you order when you visit them?
https://www.healthline.com/nutrition/is-thai-food-healthy

18th july 2020 daily global regional and local rice e newsletter

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