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Brown rice is a healthy choice

By Setareh Vahdat

Food is joy and eating is part of our daily lives. To be healthy I do not recommend eating less, I recommend eating more of what is nutritious for us.

Choosing to eat brown rice instead of white rice will be a very good choice towards eating healthy.

It is less processed, has more fiber, and brings more nutrition and energy. It is the whole grain of rice with the bran and germ.

Brown rice contains nutrients like magnesium, manganese and zinc. White rice has less amounts of these nutrients, but is fortified with iron and some B vitamins. Brown rice contains vitamin E and has a lower glycemic index than white. Diabetics are often warned about the link between eating white rice and bringing on a rapid rise in blood sugar levels. The message is that if you are a diabetic or are at risk, stay away from white rice.

The glycemic index is a measure of the effects of carbohydrates on blood sugar levels. Carbohydrates that break down quickly during digestion and release sugar quickly into the bloodstream have a high GI, carbohydrates that break down more slowly, releasing sugar more gradually into the bloodstream, have a low glycemic index. A universal glycemic index value is 100. White bread has a GI value of 100 it can also be used as a reference food, if white bread = 100, then glucose or white sugar=140.

Also it was determined by some studies that there was significantly increased numbers of beneficial bacteria (probiotics) during the brown rice intake, whereas the total counts of harmful bacteria during the intake of brown rice were lower than those before and after the intake.

So eating brown rice is a healthier choice than eating the naked one (white rice):) But remember other healthy choices like sweet potatoes, which are rich in Vitamin A and C, plus fiber, minerals, and just half the calories and carbohydrates.

Try mixing butternut squash or other nutrient loaded vegetables like kale or mushrooms in the rice. I love to add beans. Always keep an eye on your portions, too.

Article by:
Setareh Vahdat
Alternative Medicine Nutrition Consultant

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