Brown Rice & Whole Grains
Why brown is better than white... It’s not just about the color - the fact is brown rice IS better than white rice. Brown rice is unrefined, unpolished and only has the surrounding hull of the rice kernel removed which means it retains its nutrient-dense bran and germ layer. White rice on the other hand is milled and polished and stripped of all its healthy nutritional value :( Brown rice is brimming with goodness and flavor unlike its shiny white competitor.
Brown rice is abundant in powerful antioxidants and fiber that protect against those pesky free radicals. It is also helpful in the prevention of various types of cancer, including breast cancer. The potent antioxidants in brown rice have the ability to bind to harmful cancer-causing toxins in the body.
It is worth highlighting here this a particular benefit in colon cancer prevention (one of the top 3 cancers that affect women). This prevents the toxins from attaching to the lining of the colon and helps the body to eliminate these offenders.
A study done in the UK
(35,792 women) found that a diet rich in fiber from whole grains, such as brown rice offered significant protection against breast cancer for pre-menopausal women. Young women – eat up!
There are several other great sources of whole grains. I’m including a wee list of a few of them below and have noted if they are Gluten-Free (GF).
Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing. Several companies currently offer pure, uncontaminated oats.e.g. Bob’s Red Mill, Cream Hill Estates and GF Harvest
- Amaranth (GF): Amaranth has a high level of very complete protein.
- Barley: Hulled barley is the true whole grain. However, pearled barley, still retains most of its whole-grain nutrients and fiber.
- Buckwheat (GF): Despite its name, Buckwheat is actually wheat free.
- Millet (GF): Very nutritious and easy to digest.
- Oats: Easily digested, oats provide B vitamins. Oatmeal and oat bran are excellent for lowering cholesterol.
- Quinoa (GF): (keen-wah) A high quality protein.
- Rice (GF): Choose brown rice or black, purple, red or wild rice for healthful benefits.
- Wheat: Whole-wheat bread and pasta are widely available.
When choosing whole-grain products, make sure the word “whole” is on the label. Multi-grain, seven-grain and bran breads are not necessarily whole-grain products. If the ingredient list on a wheat bread lists only “wheat” and not “whole wheat,” it’s not a whole-grain product.
Brown rice is an excellent source of manganese, and a good source of selenium, phosphorus, copper, magnesium, and niacin (vitamin B3).
The fiber rich content in brown rich has been shown to reduce high cholesterol levels and help keep blood sugar levels under control. Its also been shown to help control your weight, boost the immune system and is rich in anti-depressant qualities.
Since brown rice still contains its oil-rich germ, it is more susceptible to becoming rancid than white rice, therefore be sure to check the expiration date and once opened, store it in an airtight container. To extend its shelf life, you can always store it in the refrigerator.
Like all grains, before cooking rice, especially that which is sold in bulk, rinse it thoroughly under running water and then remove any dirt or debris that you may find. After rinsing brown rice, add one part rice to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.
Lentil Brown Rice Soup
It’s soup season and this soup includes so many of the healthy ingredients I love! This Lentil Brown Rice Soup is from Christine at First Home Love Life www.firsthomelovelife.com
Brown Rice Salad with Cilantro Lime Dressing
This colorful salad fromfrom Vianney at Sweet Life www.sweetlifebake.com
would also make a fabulous side to any meal!
Do you have a favorite go-to whole grain? We’d love to know what you use and how you prepare it. Share below.