Whole grain rice, also known as brown rice, is a healthier option than white rice. Like other whole grains, it has more fiber, more vitamins and more minerals than refined grains. Switching from white rice to brown rice could also be beneficial to your health.
Nutrition Facts
A 1/2 cup serving of brown rice provides 110 calories, 2 g of fiber, 3 g of protein and no fat. It also contains 10 percent of the daily value for magnesium, 8 percent of the daily value for phosphorus, vitamin B6 and niacin, 6 percent of the daily value for thiamine, 4 percent of the daily value for zinc and 2 percent of the daily value for iron. Whole grain rice is also a source of manganese and selenium.
Health Benefits
Eating brown rice instead of white rice may decrease your risk for colon cancer, diabetes, heart disease, high cholesterol and stroke. Asthma symptoms may improve and migraine sufferers may get these headaches less often as well, according to KeepKidsHealthy.com. Foods with more fiber tend to be more filling, making it less likely you will overeat.
Considerations
Brown rice takes longer to cook than white rice, and has different flavor. It can also go rancid if you just keep it in the cupboard because of the natural oils it contains. However, you can soak brown rice overnight so it cooks faster. Store it in the refrigerator or freezer so it will last longer.
Types
If you want a faster cooking whole grain rice, you can purchase a quick cooking brown rice. These products have the same nutrition and health benefits as regular brown rice, according to CNN Health, and they usually have a similar glycemic index rating, meaning they have similar effects on blood sugar as regular brown rice.
Expert Insight
Dr. Melina Jampolis of CNN Health recommends consuming brown rice over white rice due to the health benefits, but says to you should watch your portion sizes since rice is somewhat high in carbohydrates and calories. Too large of a portion may mean you eat too many calories or have a spike in your blood sugar levels from all the carbohydrates at one time.
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