White rice vs brown rice…The Great Debate! If you don’t like brown rice, here’s an EASY tip to make your white rice a teeny bit healthier! Not all of us need to give up white rice just because we want to live a healthy lifestyle.
What Is White Rice?
White rice has had its husk, bran, and germ removed. This alters the flavor, texture and appearance of the rice and helps prevent spoilage and extend its storage life. This process also removes vital nutrients from the rice.
My favorite type of white rice is Jasmine rice. It has a delicate natural fragrance and subtle flavor. Here’s a brand you can order online if you can’t find jasmine rice in your local grocery store, though most stores sell it.
Benefits of Brown Rice
Brown rice is unpolished rice that has only had the inedible outer husk removed. It has more nutrients, protein, and fiber than white rice.
Consumption of whole grains, including brown rice, has been shown to help lower the risk of cadiovascular disease, ischemic stroke, type II diabetes, metabolic syndrome, and gastrointestinal issues.
Also, germinated brown rice has a high level of phenolic compound. Natural phenolic compounds play an important role in cancer prevention and treatment. Various phenolic compounds are responsible for their chemopreventive properties (e.g., antioxidant, anticarcinogenic, or antimutagenic and anti-inflammatory effects) and also with regulating carcinogen metabolism.
White Rice vs Brown Rice….Which Is Better?
That’s for you to decide! I know myself and my body. I know I always aim to eat mostly fresh vegetables, grains, nuts, and seeds on a daily basis. Because of this, I don’t feel the need to eat brown rice.
I am not a beleiver in eating a 100% pure and perfect healthy diet. In fact, I believe trying to eat a 100% “perfect” diet is the downfall of most individuals who try to switch to a healthier lifestyle. Allowing myself to eat about 85% healthy whole plant foods and 15% not-so-healthy plant foods (like potato chips, white rice, quesadillas with daiya cheese, etc…) is the perfect balance for ME to eat and live healthy LONG TERM. If I forced myself to eat a purist diet consisting only of healthy whole plant foods with no occasional vegan junk food, I’d never last.
The point is to learn your body, learn about yourself, and find what works for YOU!
Why Add Quinoa To My Rice? Health Benefits
The tip I want to share is to add quinoa to your white rice!
Quinoa has considerably positive effects on metabolic, cardiovascular, and gastrointestinal health in humans. Quinoa also contains a high amount of beneficial phytochemicals and essential amino acids.
1 cup of cooked quinoa provides approximately:
- 39 grams of carbs
- 8 grams of protein
- 5 grams of fiber (1 to 2 of those grams being soluble fiber)
- 77 micrograms of folate
- 118 grams of magnesium (30% of our daily recommended value!!)
- 31.5 milligrams of calcium (3% of our daily recommended value)
- 2.8 milligrams of iron (15 of our daily recommended value)
- 318 milligrams of potassium (9% of our daily recommended value)
THIS is why I choose to add quinoa to my white rice!! The health benefits are endless and the flavor of the quinoa does not interfere with the flavor of my white rice.
Each week, mix equal parts cooked white rice with cooked quinoa, put the mixture in some tupperware, and eat it with your meals throughout the week!
How To Cook Perfect Quinoa Every Time!
The key to perfect quinoa is a 1:2 ratio and cooking it for 20 minutes. 1 part quinoa to 2 parts liquid. You can also soak your quinoa overnight. If you soak your quinoa then I’d cut the cooking time in half.
- Place your pot on medium heat. Once hot, add one cup of quinoa. Stir and toast the quinoa for about 1 minute.
- Add 2 cups of water, or any liquid you’d like (i.e. vegetable stock, tomato sauce mixed with stock, etc…). Bring to a simmer. Once simmering, reduce the heat to low, cover with a lid. Cook for 20 minutes.
- Remove from the heat. Remove the lid and fluff with a fork. Serve.
***This blog is not intended to replace the advice of a qualified healthcare practitioner. All information contained in this blog is the opinion of Monique and is not to be interpreted as medical advice.***
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