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Brown Rice Decreases Risk of Type 2 Diabetes, Says Study

Unable to Go All the Way? Mix Your Grains

Confession: I am a white rice junkie. And no matter how hard I try, I just can't get into brown rice. But as most of us know, it's way better to eat whole grains over their refined counterparts. If you need further proof, a new study from Harvard says that eating just two servings of brown rice a week can reduce the risk of type 2 diabetes, and that eating white rice on a regular basis increases the chances of type 2 diabetes by 20 percent.

Whole grains are better for you for the same reason that apple and potato peelings are — the vast majority of the nutrients are contained in the skin. When polishing brown rice down to white, the bran covering is lost, which along with other beneficial nutrients contains a lot of fiber. Now if you're like me and think that your veggie stir-fry just isn't the same with brown rice, or can't imagine tossing fresh broccoli rabe with whole grain pasta, do what I do and mix it up. At home I mix brown and white rice together in equal parts and store that in a jar. I've found that this is the perfect ratio for still enjoying the taste of white rice but getting the nutritional benefits of brown. And depending on the sauce, I'll do the same when cooking pasta. Since whole grain pasta usually needs to be cooked longer I toss it in a few minutes ahead of the regular pasta I use. For those of you who also have a hard time sticking to whole grains, what tricks do you use to get more of them into your diet?

Source: Flickr User Special*Dark

Join The Conversation
mew01 mew01 7 years
I thought that switching to whole wheat pasta and brown rice would be hard for me, but it turns out that I really like the flavor. I think WWP and brown rice has a really great, nutty flavor and, for me, that really adds to the dish.
GlowingMoon GlowingMoon 7 years
I do this for my husband.
abomb abomb 7 years
I'm the same way, but instead of mixing white with brown rice I mix it with quinoa. I simply add equal parts rice and quinoa. Sometimes I do it pilaf style with a little butter.
chloe-bella chloe-bella 7 years
^^ I agree that brown basmati rice tastes good. I really can't tell much of a difference between it and white basmati rice. Also, Fit, have you ever tried brown rice pasta?? You can buy it at Trader Joe's, and it's really cheap. My boyfriend, who is very particular and who HATES whole wheat pasta, thought that it tasted like ordinary white flower pasta. You should try it if you haven't already!
Susmita Susmita 7 years
Try brown basmati rice. It is long-grained and more delicate than the short-grain brown rice that is commonly found in grocery stores. I get brown basmati rice at Trader Joe's.
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