Rice is a grain that serves as a staple in diets across the world, from traditional Spanish rice and to Chinese stir-fry. It is even a large part of Cajun cuisine, which developed extensively in Louisiana, in the United States. When rice is added to your diet correctly, it can be an inexpensive, healthy, and delicious staple.
White vs. Brown Rice
When you are looking to add rice into your diet, you have three choices: white, brown rice, and rice. White rice is a refined grain, while both brown and wild rice are unrefined, or whole, grains. According to the Mayo Clinic, a refined grain has had its bran and germ removed -- a process that also removes many of its nutrients. Brown and wild rice offer more nutrients and fiber than white rice, making them a healthier choice.
Nutrients
While white rice contains no significant amounts of nutrients, brown rice and wild rice contain a variety of vitamins and minerals. According to the USDA, one cup of cooked brown rice contains 162 mg of phosphorus and 84 mg of magnesium -- around a sixth of your recommended daily amount of phosphorus and about a third of your required magnesium. It is also rich in manganese, selenium, and niacin. Wild rice is comparatively high in protein, and it is contains significant amounts of magnesium, phosphorus, potassium, and folate.
Fiber
Since both brown and wild rice are whole grains, they are good sources of fiber. One cup of cooked brown rice contains 3.5 g of fiber, while one cup of cooked wild rice has 3 g. Fiber is important in your diet because it is a carbohydrate that your body cannot digest. This means that it slows sugar absorption, keeping your blood sugar levels more even, and it makes you feel full longer, so you eat less.
Suggestions for Serving
One easy way to add healthy rice into your diet is to use brown or wild rice when making rice-based dishes, such stir-fry. Make sure you are not adding unnecessary fats when flavoring rice. Do not add butter or salt, but rather use herbs and spices for flavor. You can also cook rice with a water and chicken broth blend, which adds flavor without many extra calories. Most of all, do not be afraid to experiment to find rice flavors you like.
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