whole grain rice

Whole Grain Rice

Whole grain rice is a nutritious and versatile staple food. It boasts a nutty flavor and slightly chewy texture, distinguishing it from white rice. Its appearance is characterized by its intact bran layer, giving it a tan or light brown color. Whole grain rice is a great source of fiber, vitamins, and minerals and is commonly sought after by health-conscious consumers searching for nutritious whole grains and healthy carbohydrate sources.

Common Uses

  • Used as a base for stir-fries: Whole grain rice serves as a hearty and nutritious foundation for stir-fries, absorbing sauces and complementing various vegetables and protein sources.
  • A side dish accompaniment for meals: Cooked whole grain rice is a healthy and filling side dish accompanying grilled meats, fish, or vegetarian entrees, offering a boost of fiber and nutrients.
  • Incorporated into rice bowls: Whole grain rice is a key component of rice bowls, offering a substantial and wholesome base for toppings like avocado, beans, salsa, and grilled chicken or tofu.
  • Used in soups and stews for added texture and nutrients: Adding whole grain rice to soups and stews thickens the broth while introducing a pleasant chewy texture and added nutritional value.
  • Made into rice pudding for a hearty dessert: Cooked whole grain rice can be sweetened and flavored to create a comforting and satisfying rice pudding, offering a healthier alternative to desserts made with white rice.
  • Used as a filling in stuffed vegetables: Cooked whole grain rice can be mixed with herbs, spices, and other ingredients to create a flavorful and hearty filling for stuffed bell peppers, tomatoes, or zucchini.

Nutrition (per serving)

Calories

205.0kcal (10.25%)

Protein

4.3g (8.5%)

Carbs

45.0g (16.38%)

Sugars

0.5g (0.9%)

Healthy Fat

1.0g

Unhealthy Fat

0.4g

% Daily Value based on a 2000 calorie diet

Health Benefits

  • Good source of fiber, aiding digestion and promoting gut health.
  • Rich in complex carbohydrates for sustained energy levels.
  • Provides essential vitamins and minerals like magnesium and selenium.
  • May help lower cholesterol levels and reduce the risk of heart disease.
  • Can assist in weight management due to its filling and nutritious nature.
  • Supports stable blood sugar levels, beneficial for diabetes management.

Storage Tips

Whole grain rice should be stored in an airtight container in a cool, dry place away from direct sunlight. Properly stored, uncooked whole grain rice can last for several months to a year. Cooked whole grain rice should be refrigerated promptly and consumed within 3-4 days to prevent spoilage. Freezing cooked rice is also an option; portion it out and freeze in airtight containers for up to 2 months.

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