Good Lifestyle

You should eat more whole grains and fewer refined grains. More specifically, theDietetic Guidelines 2015-2020 Recommends that at least half of all the seeds you consume should be integer.

One of the most popular swaps trying to eat more whole grains is to substitute your white rice dinner for brown rice. But this simple exchange is easier said than doing.

Prepare the brown whole grain rice can be difficult for those with a busy schedule. Because it is less transformed than his polished peer, a brown and refined peer can take between 45 and 50 minutes if you arecook on the stove-Who is twice the time it takes to cook the same amount of white rice. Who can crawl the style of anyone when it comes toQuickly cook a healthy meal.

Enter: Minute (or instant) brown rice. Minute rice cooks in-get this minute instead of one hour one hour. The question is: "Is it too good to be true?" Is minute brown rice healthy? Is it a sufficient source of whole grains? We asked the dietitians to know.

Why whole grains are a necessity in a healthy diet.

The first thing we need to address is the reason why you should even worry about the addition of whole grains to your diet.

A high diet of whole grains is ideal for cardiac health and can significantly reduce your risk of coronary disease and cardiovascular disease, according to a review ofBmj. The examination also found a correlation between high consumption of whole grains and a reduction in the risk of mortality from respiratory diseases, diabetes, infectious diseases and non-cardiovascular non-cancer causes.

Although researchers have seen the strongest benefits in those who have consumed 7 to 7.5 servings of whole grains a day, they note that catch of only 1 or 2 servings of whole grains per day could reduce the risk of mortality premature. Ideally, they recommend 3 servings a day.

Brown riceMore specifically, is a superior source of fibers, vitamins B and minerals likemagnesium, which wasstudied Reduce the risk of cerebral stroke. Brown rice was also found atReduce the risk of type 2 diabetes.

What is the difference between brown rice and white rice?

"The rice that has just been coached is brown rice and is considered a whole grain because it always has the sound and germ portion with endosperm (the Bran and the germ are where the beneficial nutrients are stored) , "says," saysCaroline West Passello, Mrs., RDN, LDN, nutritionist and spokesperson for dietitians registered for the Academy of Nutrition and Dietary.

A ½ cup of brown rice portion is filled with 17% of the recommended daily consumption of whole grains, according to theWhole grain advice.

White rice, on the other hand, takes treatment an extra step to eliminate the Bran and germ, leaving only endosperm. This refined grain has25% less protein and significantly lower levels of 17 key nutrients.

What is the minute rice?

"The rice can be ground and milled or treated or rice can be treated with the shell before milling; called RAW or overboy, respectively," says passrello. "Either raw or sported rice can then be bleached, steamed, rinsed and dehydrated to become an" instant "rice."

Essentially, the minute rice is the rice that has been arrestedonly From being fully cooked, so you just need to need a few minutes to cook yourself.

Is the minute rice as healthy as whole grain brown rice?

The good news: the minute of brown rice is nutritionally not so different from the slower brown cooking rice. Normal brown rice can contain a little more nutrients that can be lost during the transformation of tiny rice, but the brown minute rice is not a bad whole grain option.

"Although the instant brown rice is slightly pre-cooked and then dehydrated (and this leads to a loss of certain nutrients), the difference is inappropriate," saysMonica Austlander Moreno, MS, RD, LD / N, nutrition consultant forRSP Nutrition.

Minute brown rice structurally has the same elements as normal brown rice that makes it an entire grain: germ, sound and endosperm.

"However, the taste can be fairly compromised," Austlander Moreno.

Passello adds that on the top of the taste, the texture also differs between the two methods of preparation: "the taste and texture of the brown rice instantaneous will be different from brown brown rice."

How to choose the healthier instant rice.

Not just a minute of brown rice will do. "When the instantaneous rice is flavored, there is a greater chance theThe product will be higher in sodium Or even sugar in some cases, "Sharing Passello.

It is important to pay attention to the label if you want to avoid adding sodium or sugar, as well as preservatives.

"When buying instant rice or ready-to-eat dining, you still want to check the list of ingredients and select options that only comes from brown rice or just brown rice and oil like canola or sunflower. Rice. Rice Ready-to-day brown. Can still have added sodium or emulsifiers and there are options without, so check the label, "she adds.

How to eat more whole grains.

"Keep some instant brown rice and ready to eat in the pantry or freezer is a great way tomeal meal"Said passrello." In this way, when you run at the time or failed in the meal plan, you can always bring together a balanced meal with whole grains. "

If you get sick of the minute of brown rice, there are still other whole grains that you might interact.

"You can better access all unique nutrients in a myriad of grain by alternating the minute rice with Minute Quinoa," says Austlander Moreno. "Instant cooking oats We actually tend to sting the glucose more than rolled, but even a laminated oat can be cooked as little as two minutes in the microwave. "

And of course, if you find more time to cook normal brown rice in larger lots at the beginning of your week, it is recommended.

"If you have time, you can prepare a large batch of brown rice to use in several dishes of the week," says Passello. "Refrigerate allleft over rice cooked that you do not plan to use immediately in a shallow container andwarm up With about two tablespoons liquid per cup of rice in the microwave or the hob. "