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Why Brown is Better in the Gluten-Free Diet by Carol Fenster

by info@gfreecuisine.com 24. June 2010 07:18

White rice is lovely to look at, nice and white and pristine, but brown rice is better for you. You may have heard this before, but here’s why:

Researchers from the Harvard School of Public Health (HSPH) estimated that replacing 50 grams of white rice (just one-third of a typical daily serving) with the same amount of brown rice would lower the risk of type 2 diabetes by 16 percent.

The study is the first to specifically examine white rice and brown rice in relation to diabetes risk among Americans. "Rice consumption in the U.S. has dramatically increased in recent decades. We believe replacing white rice and other refined grains with whole grains, including brown rice, would help lower the risk of Type 2 diabetes," Qi Sun, who did the research while at HSPH and is now an instructor of medicine at Brigham and Women's Hospital in Boston, was quoted as saying.

Brown rice is superior to white rice when it comes to fiber content, minerals, vitamins, and phytochemicals, and it does not generate as large an increase in blood sugar levels after a meal. Milling and polishing rice removes most vitamins and minerals. In addition, milling strips away most of its fiber, which helps deter diabetes by slowing the rush of sugar (glucose) into the bloodstream.

The current Dietary Guidelines for Americans, released by the U.S. government, identifies grains, including rice, as one of the primary sources of carbohydrates and recommends that at least half come from whole grains. The Whole Grains Council recommends that you eat from 3 to 5 servings of whole grains daily. For more information on gluten-free whole grains, go to http://wholegrainscouncil.org/whole-grains-101/gluten-free-whole-grains.

Here at www.GfreeCuisine, we try to use brown rice as much as possible and you’ll also find quinoa on the menu, as well as gluten-free oats from time to time. Whenever you see white rice, remember that you can replace it with brown rice. Yes, brown rice takes longer to cook but it is so much better for you. And, just ½ cup of cooked brown rice is considered a serving. If you’re like me, I eat at least 1 cup at a meal so that’s two servings. Yeah!!

I have a special way of cooking brown rice that isn’t necessarily any shorter, but the grains stay separate and whole (rather than smushed together) so it looks prettier and stores better in the fridge. I cook up a big batch and refrigerate it, then eat whatever I want during the week.

Add 1 cup brown rice to lots of boiling, salted water. Bring to a boil again, reduce the heat enough to let the rice stay at a low boil for 35 to 40 minutes. Don’t put a lid on it. This is a great way to get a facial (hah!). When done, drain the rice through a sieve, but leave it in the pot. Cover the pot tightly, then set the pot off the heat for 10 minutes so the rice can steam and finish cooking. Your reward is lovely brown rice with individual grains. Try it; you’ll like it!