Get the Scoop on Rice
Rice. It’s easy to take it for granted. It’s cheap, versatile, quick to make and nutritious. It’s not an understatement to say that it’s a cornerstone of the world’s diet. In fact, nearly 50% of the world’s population get about half of their calories by eating rice. It’s been cultivated for over 8,000 years.
It comes in many different varieties, like arborio, jasmine and basmati. Plus, it even comes in different colors. But the two most common we’ll focus on are brown and white rice.
White rice vs. brown rice
Technically, brown and white rice come from the same type of rice. Instead, their difference in color comes from how they’re processed.
Brown rice contains the bran layer of rice, whereas white has had it removed. The bran layer is a big source of rice’s nutrition. For example, white and brown rice have the same calories, but the latter has three times as much fiber.
For individuals with diabetes, brown rice is the better choice. It has a lower glycemic index, meaning it’s less likely to cause your blood sugar to spike.
Whether you choose white or brown rice, both are naturally gluten-free.
The benefits of brown rice
In addition to promoting healthier digestion, fiber is a nutrient that helps you feel fuller. In turn, this can help you maintain a healthier weight. Plus, it’s been shown to lower cholesterol and reduce your risk of heart disease and stroke.
Brown rice also contains phenolic acids, which are a type of antioxidant found in plants. These protect your cells to reduce your risk of cancer.
Ways to add more rice to your diet
- Put it in a warm salad with lentils and your favorite dressing
- Make taco bowls by combining it with black beans, rice, corn and salsa
- Use it in a stir fry with green onions, bell peppers and snow peas
- Grill chicken breast and serve it over rice and broccoli
More ways to eat healthy
If you’re looking for other ways to improve your diet, we’re here to help. With telehealth services from Teladoc®, you can connect with a registered dietician. They’ll evaluate your nutritional needs and develop personalized meal plans for you. Click here to learn more.