What you should eat instead of white rice

What you should eat instead of white rice

Rice is one of the most popular and most commonly grown crops on the planet, and is a staple in many cuisines worldwide. There are many types of rice – 40,000 according to The Rice Association.

The nutrition and health benefits of rice vary based the type, the growing practices, and the level of processing after harvesting. The hull must be removed from the rice to make it edible. With white rice, the most popular type of rice in the world, the bran and germ are removed along with the hull.

Because of the way it is processed, white rice is the least nutritious variety. The bran, which is the outer layer of the rice kernel is packed with nutrients like protein, fiber, potassium, manganese, iron, and much more.

The bran contains antioxidants, which help fight disease-causing free radicals. There are other types of rice that are more nutritious because of the way they are processed. Let’s take a look at what you should eat instead of white rice.

Black rice:
Black rice is known for its rich, dark color. Black rice gets its color from antioxidants, which are packed in the bran. According to research from the Louisiana State University Agricultural Center: “Just a spoonful of black rice bran contains more health promoting anthocyanin antioxidants than are found in a spoonful of blueberries, but with less sugar and more fiber and vitamin E antioxidants.”

Brown rice:
Brown rice is very minimally processed, which means that most of the nutrition stays in tact. The thiamine, calcium, magnesium, and potassium in the rice make it a potent part of a healthy diet.

Red rice:
Red rice gets its name from its strong red color. The rice gets its red color from anthocyanins, which are compounds that provide antioxidant benefits. Antioxidants are important for overall health, including heart health, skin health, cancer prevention, and much more.

Note: None of the information in our website is intended to diagnose, treat, cure or prevent any illness or disease. The content on our website is for educational purposes only.

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1. “Nutrition Facts and Analysis for Rice, White, Glutinous, Cooked.” Self Nutrition Data. Self Nutrition Data, n.d. Web. 25 Oct. 2015.
2. “Is Brown Rice Really Better than White Rice?GreenMedInfo.com. GreenMedInfo.com, 24 Sept. 2013. Web. 25 Oct. 2015.
3. “Make the Switch: Why Brown, Red and Black Rice Are Better for Your Health.” The Huffington Post. TheHuffingtonPost.com, n.d. Web. 25 Oct. 2015.
4. “Varieties.” Rice Association. Rice Association, n.d. Web. 25 Oct. 2015.
5. “Black Rice Rivals Pricey Blueberries as Source of Healthful Antioxidants.” American Chemical Society. American Chemical Society, n.d. Web. 25 Oct. 2015.

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