BROWN RICE or WHITE RICE
Find Out Why Brown Rice is the Better Choice When Compared to White Rice
 | Brown and white rice are a staple food in many countries, and the Western diet has been adding rice to the menu in recent years. Even though it’s important to add a variety of whole grains to the daily diet, it’s just as important to include the right types.
Brown rice has been deemed the preferred choice because it contains a number of nutrients and minerals that are lost when white rice undergoes the refining process. Brown rice also contains a lot more fiber than white rice, making it a necessary addition to the daily diet. Here’s what else you need to know about brown and white rice: | |
HEALTH BENEFITS OF BROWN RICE
Brown rice has a natural, wholesome and nutty flavor that can liven up almost any dish. The bran layer of the rice also contains a significant amount of fiber, which means you’ll feel fuller, longer. Here are some of the key health benefits of brown rice:
HEALTH BENEFIT OF BROWN RICE #1: Contains essential B vitamins | You need B vitamins for energy and to maintain a healthy metabolism. Just one cup of whole grain brown rice can provide you with some natural B-vitamins that you may not get from other foods in your diet. | |
HEALTH BENEFIT OF BROWN RICE #2: Rich in minerals | Brown rice also contains high levels of selenium and magnesium which are essential for a healthy diet. | |
HEALTH BENEFIT OF BROWN RICE #3: High in Manganese | One cup of brown rice contains the trace mineral manganese, which is essential for producing energy from the proteins and carbs you eat in your daily diet | |
HEALTH BENEFIT OF BROWN RICE #4: Can lower cholesterol levels
| A study published in the American Journal of Clinical Nutrition suggests that a diet rich in dietary fiber from defatted rice bran helps to lower cholesterol levels. | |
HEALTH BENEFIT OF BROWN RICE #5: May promote a healthy heart | Brown rice has been linked to several cardiovascular benefits; it can reduce blood pressure which in turn helps reduce the risk of cardiovascular disease. | |
WHY WHITE RICE I S NOT AS HEALTHY
White rice is derived from brown rice, but because it undergoes several refining and milling processes in order to achieve that pure white color, all of the nutrients, minerals and fiber disappear. This means you’re left with a pure carbohydrate that quickly turns into sugar in the bloodstream. White rice can cause a blood sugar ‘spike’ and make it very difficult to maintain healthy blood sugar levels throughout the day. If you’re trying to lose weight or you just want to eat a healthier diet, eliminate white rice from the diet and you’ll notice a big difference in your energy levels!
HOW TO COOK BROWN RICE
It’s very easy to cook some steamed brown rice for your next meal or side; here are some tips for cooking up a tasty batch of rice:
Wash and rinse 2 cups of brown rice thoroughly under cool water until the water drains clear. Put rice in a saucepan, and add four cups of cold water to the mixture. Sprinkle with a pinch of salt, then bring the mixture to a boil. When the rice reaches a rolling boil, lower the heat to a simmer and cover to steam. Leave to cook for 20-30 minutes until all the water has evaporated. Mix the rice to make sure all the water has evaporated, and then leave in saucepan for 5-10 minutes to settle before serving. Enjoy!
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Article Written By: Sabah Karimi; Sabah is a busy writer from Orlando, Fla., who is passionate about writing on health and fitness, beauty, fashion and style tips, spa and travel topics. She now uses her expertise as a freelance writer to contribute to both DivaVillage.com and VillageMAMA.com.
