It's been about six years now that I haven't been able to eat gluten. Through trial and error, after finally cutting out bread, pastas, cakes, pizza, beer, and more, the tumultuous stomach tailspins stopped. Brown rice became my savior, since I was easily able to add it to many dishes and I was able to make the switch to brown rice pasta, brown rice bread, brown rice crackers, and more (and no, contrary to belief, it doesn't taste like cardboard!).
I like to have a glass half full outlook on life, so when I learned that my croissant-obsessed days were over, I got creative in the kitchen, real creative. And not only that, but what I learned is that staying away from white rice and its cohorts is actually much better for me healthwise! Compared to white rice, brown rice is light years ahead in terms of nutritional value. Did you know that if you eat just two servings of brown rice a week, you can reduce the risk of type 2 diabetes, while eating white rice on a regular basis increases the chances of type 2 diabetes by 20 percent? Here's a little tip for all you sushi lovers: If a restaurant doesn't offer brown rice sushi, ask them if they can make your sushi without the rice. Tell them you're not a stickler if it falls apart and they'll usually oblige.
White rice is what's inside brown rice after the brown rice is polished down, removing the bran and the beneficial nutrients.
Nutrients removed in the milling process include 67 percent of the vitamin B3, 80 percent of B1 vitamins, 90 percent of the vitamin B6, half the maganese and phosphorus, 60 percent of the iron, and all of the fiber and essential fatty acids. That's why white rice comes "enriched" with B vitamins and iron.
Here's the nutritional breakdown of both white rice and brown rice, which clearly illustrates how brown rice is in a league of its own when it comes to being packed full of nutrients.
| 1 Cup Serving | White Rice | Brown Rice |
| Calories | 169 | 216 |
| Maganese | 0.5 (mg) | 1.76 (mg) |
| Selenium | 9.7 (mcg) | 19.11 (mcg) |
| Magnesium | 8.7 (mg) | 83.85 (mg) |
| Potassium | 17.4 (mg) | 83.85 (mg) |
Wondering how to make the perfect pot of brown rice? This handy guide will help you.
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