When thinking of healthy foods does brown rice or
rice bran come to mind? It is common for us to have a list of favored
healthy foods;
our favorite fruits and vegetables; skinless white meat
chicken; yogurt and low fat cheese.
Then there is that list of
foods that brown rice may be on. The list of foods one knows is healthy
like brown rice or rice bran and maybe they'll try it one day; or not.
Healthy grains like brown rice or rice bran are usually on this list.
Consciously,
the choice is made for white rice instead of brown rice; processed
baked goods instead of something with perhaps a healthy grain like rice
bran on the ingredient list.
We opt out of the chewy texture and
nutty flavor of a natural whole grain item like brown rice; or the
unexpected sweetness of a rice
bran product? If you had a choice and
were ordering take out, would you look on the menu for brown rice?
Would you go out of your way to inquire if brown rice were available at
your local Asian restaurant?
I'm not talking about the fried rice
that just happens to be brown from the cooking and seasoning process;
I'm talking about unadulterated brown rice.
Hopefully we haven't
lost something in the low-carb revolution; the part of the message
about needing grains like brown rice in our diets to aid in digestion;
fight constipation; control blood pressure; and perhaps lower LDL
cholesterol in the fight against heart disease.
In addition brown
rice provides our bodies with healthy nutrients like magnesium,
phosphorus, copper, thiamin, niacin, fiber, iron and vitamin B-6. Brown
rice is a staple with other healthy grains in vegetarian and
macrobiotic diets for these nutrients. It also has three quarters more
dietary fiber than white rice.
The benefits of whole grains may not mean that every individual on the planet needs to follow the recommended guidelines.
Individuals
seeking medical attention for diabetes or allergies may receive special
nutritional advice from professionals regarding their diet. However
adding the right mix of vegetables and healthy grains to your diet is
smart eating.
No doubt your taste buds will need some time to
adjust. Make your brown rice selection with care. Check labels to
ensure a freshness packing date. Since brown rice hasn't been through
the same processes as white rice the expiration date may not be as
lengthy. Stale brown rice will taste rancid and shouldn't be eaten.
Make
the transition of adding brown rice or rice bran to your diet a slow
process. Gradually swap out processed foods for a smart food like brown
rice and rice bran. Read ingredient labels; find whole grain breads
that list rice bran in the first few ingredients.
Ask your
favorite Asian restaurant if they serve brown rice in place of white
rice. Mix it with white rice in a favorite recipe like stuffed peppers
until you're used to the nutty whole grain goodness of the brown rice
on its own. In no time your taste buds will be thanking you.
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