Dr. Gourmet's Health & Nutrition Bites

Improve glucose control with brown rice

Timothy S. Harlan, M.D.

A randomized, controlled trial conducted in India, which has the second greatest number of people living with Type 2 diabetes in the world, suggests that choosing brown rice instead of white rice may help those with metabolic syndrome improve their glucose control (Brit J Nutr 2019;121:1389-1397).

The HbA1c score is a test that evaluates glucose scores over the long term - about the previous 3 months. Those who do not have diabetes will have a score between 4% and about 5.5%. If your score is higher than that but does not reach 6.4%, you're considered "pre-diabetic," and those with HbA1c scores over 6.5% are considered to have diabetes. It's important for diabetics to maintain good long-term control of their glucose scores, and the goal for most diabetics is a HbA1c score under 7%. Scores over 7% put you at a greater risk of complications from diabetes. Improve glucose control with brown rice »

Learn to Eat for My Condition

Shrimp ScampiGERD / Acid Reflux / Heartburn Diet

This five-step guide to reducing the burn comes with easy tummy tips and delicious recipes to help you manage your reflux. Get the book! The Dr. Gourmet Diet for People with GERD / Acid Reflux: paperback: $19.95 + s/h | PDF: $14.95

Zucchini SoupCoumadin (warfarin) Diet

This guide will help you manage your Vitamin K intake while still eating great food. Lists of foods that are high (and low) in Vitamin K, Coumadin-safe recipes and more! Get the book! The Dr. Gourmet Diet for Coumadin Users paperback: $19.95 + s/h | PDF: $14.95

a person pouring salt from a salt shakerLow Sodium Diet

Following a diet that's low in sodium (salt) doesn't have to be bland or boring! With these healthy, low sodium recipes from Dr. Gourmet, you'll be eating well and eating healthy without needing to reach for the salt shaker. Get the book! The Dr. Gourmet Low Sodium Diet: paperback: $19.95 + s/h | PDF: $14.95

Glass of MilkLactose Intolerance Diet

It's not unusual to have difficulty digesting lactose and needing to avoid foods containing cheese or milk. This index will help guide you to Dr. Gourmet recipes you'll safely enjoy. Lactose Intolerant Recipe Guide and More Information

FishDiabetes Diet

What is the best diet for those with diabetes? A Mediterranean Diet! For diabetics, eating well is THE key to controlling blood sugar. For those with Type 2 diabetes, The Mediterranean Diet seems to help you control your diabetes better, without medication. The Best Diabetes Diet

The Mediterranean Diet

Shrimp Taco Salad
What is a Mediterranean Diet? Find out how familiar foods are part of this healthy style of eating.

Ask Dr. Gourmet

Have a question about food or nutrition? Dr. Harlan answers your questions. Ask Dr. Gourmet.

Fast Food Guide

Burger and Fries

What are the healthiest choices at fast food restaurants? We've compiled a list: Fast Food Guide

Eat Healthy

It's easier than you think to eat well and eat healthy. Find out how to make eating healthy part of your life.

Healthy Recipes

Delicious, healthy recipes that taste great? Yes! Try an easy, healthy recipe from Dr. Gourmet today.


Learn how to make the most out of your exercise with easy-to-follow exercise videos and training plans.


Food Reviews

TV Dinner

We've reviewed frozen meals and convenience foods so you can eat well and eat healthy.

News You Can Use

the ingredients for a healthy fish soup

Get the facts - based on peer-reviewed research - on health and nutrition. We report on the latest nutrition news and tell you how you can use it in your daily life. Health and Nutrition Bites.


The How and Why of Eating Healthy

Place Setting

Simple, straightforward articles on eating healthy in the real world. The How and Why of Eating Healthy.

A Healthy Pregnancy

a breastfeeding baby

Pregnant or planning to be? Diet tips, do's and don'ts for your pregnancy. A Healthy Pregnancy


Get the Coumadin Diet Plan and Cookbook!

Coumadin Book

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How Much Vitamin K is in...?

Find out the exact amount of Vitamin K (in micrograms) of almost a thousand common foods: get the paperback or downloadable eBook now!

Featured Recipes

Coq au Riesling

I was inspired to work on this recipe after reading one of my favorite restaurant reviewers wax lyrical about a version she had tasted. The traditional recipe is anything but - onions, shallots, leeks, maybe mushrooms, maybe not, tarragon, sage, parsley... It seems that as with most Country French food, anything goes. For this one I chose leeks for their mild oniony flavor and dried mushrooms to bring an intense umami flavor to the dish that offsets the sweet wine. The sausage brings a bit more depth of flavor than using the traditional diced bacon.

Pomodoro Sauce

You can make it in just a few minutes using the strained, seedless tomatoes like Pomi or San Marzano brand. They make a thick, rich sauce and cook quickly. If you are going to use fresh tomatoes, it is best to puree them in the food processor first. Roma tomatoes are a great choice and widely available.

Whitefish Provencal with Spinach Salad

The key to this recipe is to lightly wilt the spinach.

I had a version of this in a restaurant that was simply the seared herbed fish over a fresh spinach salad. I liked it but thought the dressing was too strong. After fiddling with the recipe a few times, I realized what would make it better would be to wilt the spinach before tossing it in the warm sauce.