Most people know that eating whole grains and options like brown rice are healthy. Processing hasn’t removed a lot of fiber and nutrients. However, there are still some healthier ways to use white rice and include them in your diet. It also has less manganese, antioxidants, selenium and lignans. How do you make use of white rice to ensure it’s healthier? It’s all about how you cook and serve it. You can cut calories in half and lower the glycemic index of white rice by adding a small amount of coconut oil to the boiling water before adding the rice. Let the rice cool in the refrigerator for 12 hours, then reheat and eat it.
Most people don’t just eat a bowl of white rice.
White rice still has some nutritional benefits and it pairs well with other food, like vegetables and a source of protein. While a Buddha bowl may be healthier made with brown rice or quinoa, it still can be healthy when made with white rice. It’s also a good option when you need quick energy, since it’s mostly simple carbohydrates. A small dish of white rice and chicken could be the perfect preworkout or post workout snack. It helps refuel the body quickly or provides all the energy you need for a tough workout.
White rice can encourage vegetable consumption.
Many Asian dishes use bits of meat and vegetables combined with rice. Recipes from south of the border also have a blend of those nutrients. It not only can be a good way to use leftover veggies, but also to get more and a wider variety into the diet. For a spicy mix, combine cooked white rice with carrots, bell peppers, diced jalapeño peppers and garlic sauteed in olive oil. Even though white rice isn’t as nutritious as brown rice, it’s readily available, inexpensive and still has quite a few nutrients.
White rice can help you get through stomach issues without going hungry.
While the higher fiber content of brown rice may help you lose weight, it’s not beneficial if you have digestive issues. It can make matters worse. White rice is far easier to digest and can help prevent bloating and gut irritation. If you find eat later in the evening, white rice is a better option, since it digests quickly and won’t interfere with sleep quality. Brown rice also contains phytic acid that can exacerbate digestive issues.
- White rice isn’t empty calories like junk food. It still has higher amounts of iron, folate, calcium, thiamine, niacin and vitamin D. It’s also low in sodium and fat, while containing no gluten.
- Beans and rice are a popular dish that’s healthy and provides complete protein. You can also pair rice with peas for the same benefits. It’s perfect for a vegetarian diet, even when you use white rice.
- Lean meat rice/burrito bowls are exceptionally healthy. For the rice bowls, combine lettuce, onions, celery, corn black beans and a source of protein ranging from lean red meat and chicken to tempeh.
- You can make stuffed bell peppers in the oven or slow cooker, and they’re equally nutritious. The bell peppers, tomatoes, beef, corn and cheese add nutrients that make it very healthy.
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