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How To: Cook Brown Rice

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Brown rice is the nuttier, earthier, healthier alternative to white rice. White rice is actually made from brown rice, but it has been stripped of pretty much all nutritional value in its refinement process. Because of this, all white rice has to be chemically enriched – adding back in the iron, zinc, magnesium and other nutrients that were originally present in the unrefined product.

Whole grains in any diet are important, but especially if you’re trying to lose or maintain weight. Switching in even one whole grain, like brown rice, for refined carbohydrates like white rice or potatoes can bump up the nutrition of your meal and keep you fuller longer.

Brown rice is also an incredible source of antioxidants. We hear lots about antioxidants in blueberries, strawberries, and other fruits and vegetables, but brown rice can provide a sneak attack of nutrition that even the pickiest eaters will gobble up.

Did you know that studies have found replacing white rice in your diet with brown rice actually reduces your potential for Type 2 Diabetes? It’s true! Archives of Internal Medicine published these results in 2010. Just that one simple switch can have you living a healthier whole grain life.

The added fiber in eating whole grains has been shown to help keep us satiated longer, which means less snacking too. However, sometimes we’re puzzled as to how to prepare these whole grains. Because they contain the entire construction – the bran and germ of rice, it takes longer to cook, and if not cooked correctly, you might think you don’t like brown rice – when it’s the furthest thing from the truth.

Let’s get cooking! Any of these recipes can be made with brown rice or white, the choice is yours.