Why Whole-Grain Rice a healthier choice than white rice?
Whole-grain rice comes in various colors, including gold, purple, red, and black, but the most common type is brown. This refers to the natural color of the grain rather than a specific variety.
When rice is milled and polished to remove the bran and germ, only the starchy endosperm remains, resulting in white rice. Unfortunately, this refining process also removes important nutrients. In contrast to white rice, brown rice is richer in fiber, several B vitamins (B1, B3, B6, and B9), magnesium, potassium, and iron. Studies indicate that replacing white rice with brown rice may help improve blood sugar levels and assist with weight management.
You can find various types of brown rice at the store, including aromatic long-grain basmati rice (popular in Indian dishes) and jasmine rice (a favorite in Thai and other Southeast Asian cuisines). To cook brown rice, combine one cup of rice with about two cups of water (or low-sodium vegetable broth) in a saucepan with a lid. Bring it to a boil, then reduce the heat, cover, and let it simmer for 45 to 50 minutes. For convenience, consider cooking a large batch and freezing individual portions for up to several months.
I know whole grain is healthier, but I really like white rice. Is jasmine considered whole grain?
ReplyDeleteJasmine rice is not typically considered a whole grain. Most of the jasmine rice available is white jasmine rice, which is refined, meaning the bran and germ have been removed during processing. This process strips away much of the fiber, vitamins, and minerals, leaving mostly the starchy endosperm.
DeleteHowever, there is brown jasmine rice, which is a whole grain. Brown jasmine rice retains its bran and germ, making it higher in fiber, vitamins (like B vitamins), and minerals (such as magnesium and iron) compared to white jasmine rice. So, if you're looking for a whole-grain version of jasmine rice, you can opt for the brown variety.
In general, whole grains provide more nutritional benefits like improving digestion and helping with heart health.
I do cook it sometimes, but for some reason my tummy prefers the white one over the brown rice, but to be honest I tend to always use millet instead of rice, it is the same price, but tastier and healthy unlike most of the rice and you can use it in all the same recipes.
ReplyDeleteIt’s great that you’ve found millet to be a tasty and healthier alternative to rice! Millet is indeed a fantastic grain with several health benefits, and you’re right—it’s versatile and can be used in many of the same recipes as rice.
DeleteSome reasons why millet might be a better option for you:
1. Easier to Digest: Millet is often easier on the digestive system, especially for people who may experience discomfort with brown rice. Its mild, slightly nutty flavor is pleasant and can be gentler on the stomach.
2. Nutrient Dense: Like brown rice, millet is a whole grain, meaning it retains its bran and germ. It’s rich in fiber, B vitamins, magnesium, and other essential nutrients. It also has a good balance of protein, which can be a bonus if you’re looking for more plant-based proteins in your diet.
3. Lower Glycemic Index: Millet has a lower glycemic index than white rice, meaning it doesn’t cause a rapid spike in blood sugar levels. This makes it a better choice for maintaining steady energy levels and supporting overall metabolic health.
4. Versatile in Recipes: As you mentioned, you can use millet in many of the same ways as rice, whether it’s for stir-fries, grain bowls, pilafs, or even as a base for curries. It also works well in soups and stews because it absorbs flavors beautifully.
If white rice sits better with your stomach but you still want to enjoy the health benefits of whole grains, millet is a smart substitute! It’s nice to have options based on both taste and how it makes you feel.
...refined foods can kill you.
ReplyDeleteRefined foods are not the best options.
DeleteThank you so much for taking the time to stop by my Christmas blog and for your condolences on my husbands passing...I gratefully appreciated it!!
ReplyDeleteHugs,
Deb
Debbie-Dabble Blog
You are welcome.
DeleteI tend to avoid any kind of too refind or processed food; very interesting article!
ReplyDeleteXO
S
https://s-fashion-avenue.blogspot.com/
That is the best way to keep a good health.
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