Archive for the tag - brown rice

Brown Rice Vs. Quinoa

Hey Davey,

What are your thoughts on quinoa, as opposed to brown rice? I’m always watching my carb intake… I have dresses to fit into!

Thanks,
Randy

brown-rice-628x363Hey Randy,

They say if you give a man a fish, he eats for a day. But if you teach a man to fish, he eats for a lifetime. In the spirit of teaching you to fish, take advantage of a simple tool offered by Google. Go to the Google homepage and type in “quinoa vs brown rice” and click search.

At the top of the search results, you’ll notice a nutritional comparison of the two foods. From the drop down menus under each food, ensure that you’ve selected similar comparison metrics. For quinoa and brown rice, I selected a 100 gram comparison of cooked quinoa to cooked brown rice.

As you can see, the two food products have similar nutrition information with a few noticeable differences:

  • Quinoa has significantly higher levels of dietary fiber (2.8 grams vs 1.8 grams)
  • Quinoa has higher levels of potassium, calcium, magnesium, iron, phosphorus, zinc and folate
  • Brown rice has higher levels of manganese, selenium and niacin
  • Quinoa has more protein (4.4 grams vs 2.3 grams)
  • Brown rice has slightly fewer calories (112 calories vs 120 calories)
  • Quinoa has slightly fewer carbohydrates (21 grams vs 24 grams)

It’s worth noting that both brown rice and quinoa are complex carbohydrates, which are broken down slowly by the body and don’t result in the same blood sugar spikes as simple carbohydrate foods like candy, pastries and refined grains. Despite the bad reputation, complex carbohydrates are an important part of a balanced diet. And with plenty of fiber and protein, both brown rice and quinoa will help you feel full longer.

Though quinoa might have a slight edge over brown rice, both foods are healthy choices that totally deserve to be included in your diet. Rather than splitting hairs between these two healthy foods, focus your energy on the more important nutritional issues… like including more vegetables in your diet or reducing alcohol or sugar intake!

That’s my two cents.

Love,
Davey

For more information on losing weight through the foods you eat, exercise and an improved relationship with your body, download Davey Wavey’s Weight Loss Program.

Is Multigrain Rice Healthy?

The other day, I was browsing my local grocer’s sushi counter. Because of the nutritional advantages including increased fiber, nutrients and essential oils, I always opt for brown rice rolls over rolls made from white rice. But just as I reached for the brown rice spicy tuna roll, I noticed something new: Multigrain rice sushi.

So what is multigrain rice? And is it healthy?

Much like multigrain bread, multigrain rice can really mean anything. It simply means that multiple grains of rice were used – potentially including white rice. In addition to having fewer nutrients, white rice results in a blood sugar spike and has been linked to type II diabetes.

As such, you really need to read the ingredients carefully and brown rice, which is generally regraded as the healthiest rice, should still be the primary ingredient. For color and texture, other healthy rices, grains or seeds may be added – including black rice (often called “the new brown rice” because of its nutritional properties) and sesame seeds.

If you’re unsure of an ingredient’s properties listed in the multigrain mixture, do a little research to ensure it supports your health and nutrition goals.

In chatting with the sushi chefs, I learned that the multigrain option has become popular with those folks that are avoiding white rice – but that don’t like the taste of plain brown rice. And indeed, after having a few samples, multigrain sushi does add a texture, crunch and flavor that consumers will likely find very appealing.

Have you tried multigrain rice? Let me know about it in the comments below!

Is Brown Rice Healthier Than White Rice?

In recent years, rice consumption has dramatically increased in the United States. While the vast majority of the rice we eat is white, are there health benefits of switching to brown rice?

First things first, brown rice is the whole grain with just the outer husk removed through a milling process. White rice, on the other hand, is brown rice that is heavily milled to take away the bran and much of the germ.

The germ contains essential oils which otherwise cause brown rice to go bad after 6 – 8 months. Because this germ is removed in white rice, it can last up to 10 years before spoiling. It is the longer shelf life of white rice has made it extremely popular. Unfortunately, the heavy milling process also removes the rice’s fiber, vitamins and nutrients.

When comparing white rice to brown, consider the follow statistics. Brown rice has:

  • About 7x more fiber
  • Fewer carbs
  • A lower glycemic index (doesn’t result in blood sugar spikes)
  • 2.5x more iron
  • 3x more vitamin B3
  • 4x more vitamin B1
  • 4x more magnesium
  • 10x more vitamin B6
  • Fewer calories

White rice has also been linked to increased risk of type 2 diabetes. According to researchers from the Harvard School of Public Health, eating two or more servings of brown rice weekly lowers the risk of developing type 2 diabetes. Eating five or more servings of white rice weekly increases that risk. In fact, researchers concluded that replacing 50 grams of white rice daily with brown rice would lower the overall type 2 diabetes risk in an individual by 16%.

The bottom line: If rice is part of your diet, brown rice is a much healthier option. Despite its shorter shelf life, it offers a number of benefits over the more refined alternative.