7. Brown rice
Brown rice might take three times as long to cook than white rice, but what you lose in cooking time, you gain in nutrients. Like brown bread and pasta made from wholewheat, brown rice hasn’t been processed to remove the outer layers of the grain, called the bran and the germ.
The bran and germ of the rice grain (as for the wheat grain too) contain beneficial vitamins and minerals such as vitamin B1 and B6, calcium, iron and magnesium, that are lost during the processing of white rice, where the bran and germ are removed.
Brown rice has a lower Glycaemic Index (GI) than white rice, meaning that it doesn’t cause a sharp blood sugar spike and may therefore lower your risk of developing type 2 diabetes.
One cup of cooked brown rice contains 36g of carbohydrates, along with essential vitamins and minerals, and is a healthier alternative to white rice. Brown rice doesn’t cause a sharp rise in blood sugar levels and can protect against type 2 diabetes.