A few months ago we learned about the importance of the grain group. Need a refresher on grains? Click here. Today we’re going to get a little more specific by talking about one type of grain – brown rice!
All rice starts out as brown rice! White rice is created by removing the husk, germ, and bran – these three things contain important nutrients and fiber. When you choose brown rice you don’t miss out on those important nutrients!
You can almost always substitute white rice with brown rice – you may not even notice a taste difference.
Brown rice is a good source of:
Fiber: helps with digestion and keeps your heart healthy. Most people do not get enough fiber – brown rice is a tasty way to make sure you get the fiber you need.
Selenium: helps control metabolism (conversion of food into energy)
Magnesium: helps the muscles and nerves work properly, plus a lot of other good things!
Manganese: also improves metabolism.
- Eat a simple meal of brown rice and beans.
- Try making sushi – click here for a video that shows how!
- Put rice in a burrito or taco.
- Make a rice bowl – fill with veggies, sliced chicken, and anything else that sounds good to you. Drizzle it with a tasty sauce!
- Use brown rice as a salad topping.
Long grain: when cooked, its fluffy, light, and doesn’t stick together.
Medium grain: when cooked, its tender, moist, and sticks together a little bit.
Short grain: cooked grains stick together and are very soft.
Basmati: commonly used in Indian dishes, it has a popcorn smell.
Information came from the Mayo Clinic website, wholegrainscouncil.org and healthline.com