There are many different types of rice.It can be hard to figure out which version of rice is healthiest for your body.Each type of rice has it's own set of health benefits.Some types of rice are not healthy.Many of the naturally occurring vitamins are lost when rices are processed.Learning how to pick out a good source of rice is important since it is a main component of many cultures.
Step 1: Try brown rice.
Brown rice is a popular type of rice.It's a 100% whole grain and has a host of health benefits.If you're looking for a snack, this version is for you.White rice is less processed than brown rice.More of the kernels is removed to make white rice, which can cause a loss of vitamins and minerals, as well as a reduction in the amount of fiber and essential fatty acids.Each part has its own set of vitamins and minerals.Brown rice is a good source of calories.It's about 200 calories for one cup.A cup of brown rice has 4% of fiber, 24 g of protein and 98% of your daily needs for manganese.It's high in many vitamins and minerals.
Step 2: Wild rice can be cooked up.
Wild rice is one of the healthiest rices to consider.Although technically not an actual rice, wild rice has more vitamins and minerals than brown rice.In the United States, wild rice was grown by Native Americans.Wild rice is still considered a whole grain even though it is a grass seed.brown rice has about 200 calories per cup compared to 160 calories for wild rice.The grain contains a lot of vitamins and minerals.Wild rice may help lower cholesterol and triglyceride levels.
Step 3: Black rice is a good choice.
Black rice is an exotic form of rice.Black is a great color to look at, but it's also a good source of vitamins andAntioxidants.Black rice is black in color because of the anthocyanins in it.These compounds are found in high quantities in the hull or outside of black rice.Black rice is high in vitamins E and K which help protect your immune system and cells from damage by free radicals.When compared to brown rice, black rice has about 160 calories per cup with slightly more fiber and high levels of B Vitamins.
Step 4: Try sprouted rice.
Grain products that are sprouted are more popular because of their health benefits.Brown rice is superior to other forms of rice because it is sprouted.When you grow rice, you allow the seed to grow and get ready for growth in a new plant.All the vitamins and minerals of the grain are available to your body as the seeds continue to grow.Higher amounts of vitamins and minerals can be found in sprouted rice.There are some studies that show sprouted rice is slightly lower in calories than it is in sugars.You can make your own sprouted rice at home if you can't find it near you.Brown rice should be kept in a moist environment for at least 3 days until the hull cracks open.
Step 5: Purchase Bhutanese red rice.
Another type of rice that is very healthy is red rice.It takes about 20 minutes to cook this rice because it is high in vitamins and minerals.Red rice is native to the Himalayas.The rice is high in a variety of different vitamins and minerals.Like black rice, Bhutanese red rice has anthocyanins in it's hull.Red and black rice have 10 times the amount of antioxidants as brown rice.20% of your daily needs are met by this particular type of rice, which is also high in fiber.
Step 6: Go for whole grains.
Whole grain rice varieties are not always sold in supermarkets.You want to choose a rice that's also a whole grain if you're looking to purchase a healthy andnutritious rice.It is important to find a rice that is considered a whole grain because it has more vitamins and minerals.All the benefits of whole grains are left intact.Whole grains are usually higher in vitamins and minerals than refined grains.For this reason, always choose 100% whole grains for your rice.Limit white rices if you can.It doesn't matter if the rice is basmati, long grain, sushi, or any other type, it's lower in vitamins and minerals.
Step 7: Choose minimally processed rices.
You can find a lot of different types of rice at the supermarket.This is great for consumers, but it can get overwhelming if you're trying to find healthy rice to serve at home.A bag of plain whole grain rice is one of the best bets.You can find these in bulk bags at your grocery store.They don't have any seasonings at all.Don't eat rice mixes or rice dishes.These may look like a good deal, but they may have more salt in them.It's a good idea to buy your own rice and seasonings at home.If you buy a boxed rice blend or seasoned rice mix, read the label to see what's in it.Make sure the rice is 100% whole grain and that the seasonings fit into your eating plan.
Step 8: Try frozen rices.
They can take a long time to cook whole grain rice.Compared to the more processed white rices, the outer hull lengthens the cooking time.If you want to include some of the rices in your meals, look in the freezer section.You might not know that there are bags of frozen, pre cooked rice.Your rice is ready to go in the microwave.You can find par-cooked or "microwavable" rice in the grain aisle of the store.These are just as good as cooking them from scratch.It is ready to go after a few minutes in the microwave.If you enjoy cooking and have time, you can make larger batches of your favorite rice on the weekends.You can portion out individual portions and freeze them for later in the week.
Step 9: Consider buying organic rice.
You might want to look for organic rice.There are benefits to choosing organic over conventionally grown rice.If you're shopping for groceries, look for rices that are labeled organic.All of the ingredients in a rice blend are not conventional and they abide by the USDA organic labeling laws.Farmers use pesticides on their rice plants.If you purchase organic rice, you will be able to avoid pesticides and any residual pesticides that are left on the rice grains themselves.Regardless of whether you choose an organic variety or not, the rice's nutrition remains the same.
Step 10: Measure out the correct portion size.
Portion sizes are an important part of a balanced diet.If you're going to go out of your way to get a grain that's good for you, make sure you incorporate it into your diet in a healthy way.Whole grain rice is a great start to a healthy diet.If you eat larger portions of these healthier foods, you may still be consuming too many calories.It's important to measure the right portion size since grains are a rich source of calories.Measure the portion size of your rice.You can serve 1/2 cup of cooked whole grain rice.You want to include them in the right amounts.It's not a good idea to eat a lot of grains.Go for 2 to 3 whole grains a day.Fruits and vegetables should be included in your rest of the day.
Step 11: You can try other whole grains.
Brown rice, wild rice and even sprouted rice are all great sources of vitamins and minerals, but you should try other whole grains as well.Variety is important to a healthy diet.If you have a limited and unvaried diet, you're missing out on the vitamins and minerals that are available from other foods.Whole grain foods include millet, farro, quinoa, teff, amaranth, oats or whole grain wheat.For example, you could have a bowl of whole grain oatmeal for breakfast, a sandwich made with whole wheat bread for lunch, and serve your favorite chicken and vegetable stir fry with sprouted brown rice for dinner.
Step 12: You can choose healthy cooking methods.
It's important to make sure that you're using healthy cooking techniques because there aren't many different cooking methods for rice and other grains.It wouldn't make sense to cook whole grain rice with a lot of added fat, sugar, and salt.Rices can be boiled in water for basic cooking.These methods don't add any extra fat or salt.It's a great way to give a lot of flavor.It's a good idea to be careful with what you add to a rice dish.For a heart healthy source of fat, go for a drizzle of olive oil instead of tossing butter with your steamed rice.
Step 13: Add some nutrition to your rice.
If you want to increase the nutrition content of your whole grain rice, you should serve it with other high nutrition foods.These foods can provide you with a lot of beneficial vitamins and minerals.It's a good idea to serve your whole grain rice with some lean meat.These foods are lower in calories and fat.Chicken, turkey, lean beef, tofu, seafood or beans are included in a 3-4 oz serving.You can also serve your whole grain rice with some vegetables.These foods are low in calories and fat.They're also high in vitamins and fiber.Adding in a cup or two of your favorite vegetables is a great way to finish your meal.
Step 14: Ask if you can get your rice at a restaurant.
Ask about rice options when you go out to eat.If you want the healthiest rice option, choose steamed, brown, or white rice.If a restaurant can't provide you with healthy rice choices, you can ask for a side or a bed of steamed vegetables.