5 Best White Rice Substitutes

There are many reasons for people to seek white rice substitutes, and the good news is that there are plenty of alternatives to choose from.

White Rice Substitutes

The most popular white rice substitutes, whether you want to spiceup a recipe or get more nutrients, include quinoabrown ricebulgur wheat, and cauliflower rice, among others.

Quinoa

With a huge amount of protein in every serving, as well as a very high level of fiber, it is increasing in popularity as of late, even though it has been cultivated for thousands of years [5]. It is also naturally gluten-free and offers all of the amino acids the body needs, making it a complete protein.

Wild Rice

Wild rice is high in protein and dietary fiber, as well as magnesiumiron, and vitamin B6. This alternative to white rice can give a bit more flavor to your dish, while also helping to increase [4] energy levels and boost bone density.

Brown Rice

Perhaps the most common white rice substitute, brown rice is actually considered healthier than white rice, since it hasn’t been [1] stripped of its outer covering. That means that brown rice delivers more fiber and slows the carbohydrate response in the body, which is good news for diabetic patients.

Barley

This doesn’t maintain the same consistency as rice, and may not be appropriate for every dish, but it is very [2] high in fiber and selenium, and can certainly sub in for rice in certain situations.

Bulgur Wheat

With a consistency similar to [3couscous, bulgur wheat provides a huge amount of your dietary fiber needs for the day, and is one of the best sources for plant protein; it is also easy to cook and can be integrated into various meals.

Organic Rice, Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts

Quinoa Vs Rice: Which Is Healthier

There has long been a debate about quinoa vs rice, and while they have some similarities, there are also many important differences to note.

Quinoa Vs Rice

There are numerous key aspects of quinoa and rice that differentiate them in our diet and cooking. Quinoa and brown rice are both whole grains, whereas white rice is far more different, nutritionally speaking. This article will primarily reference the difference between quinoa and brown rice.

Nutrition

Let’s take a look at how the two grains stack up against each other in terms of nutritional values.

  • Carbs and Calories: When it comes to calories and total carbohydrate levels, these two varieties of whole grains are surprisingly similar. Quinoa and brown rice both have approximately 110 calories in a 1/2 cup, and they offer 20 grams and 22 grams of carbohydrates.
  • Protein and Dietary Fiber: Quinoa is superior to brown rice in both its [4protein and dietary fiber content, boasting 4 grams of protein and 2.5 grams of fiber per serving, which is 20-30% higher than those nutrients in brown rice.
  • Iron and Magnesium: Quinoa is also a better option when it comes to iron and magnesium, although brown rice has a wider variety [1] of minerals and higher levels of selenium and manganese.
  • Vitamins: When it comes to vitamins, the most notable are B-vitamins, of which these two grains have similar levels.

Taste

In terms of taste, quinoa and brown rice both have a slightly chewy flavor. Although there is a slight difference as discussed below.

  • Quinoa is more neutral, making it easier to add to meals without changing the flavor.
  • Brown rice has a forward, nutty flavor that is hard to miss in some recipes.

Health Benefits

Both of these whole grains are good sources of minerals, dietary fiber, and proteins, but they are relatively low in calories.

  • Quinoa and brown rice help control diabetes and improve digestive efficiency, particularly because they are both [2]gluten-free.
  • Quinoa is a complete protein, whereas brown rice is not, but both can contribute to growth and development.
  • Both grains can help prevent weight gain, among others.
  • Both of these have a lower glycemic index [3] than white rice, making them valuable for those at risk of diabetes.

Uses

  • The uses of quinoa and brown rice are quite similar, and they are two of the most common substitutes for white rice in a dish when someone wants to improve the overall nutritional value of their meal.

Substituting Quinoa For Rice

You can easily substitute quinoa for brown rice, as well as basmati rice and other whole grains, and while the flavor may differ slightly, the impact on recipes is minimal.

Organic Rice, Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts

18 Incredible Wheat Benefits

The powerful health benefits of wheat include its ability to control obesity, boost energy, inhibit type 2 diabetes, improve metabolism, and prevent asthma and gallstones. It also reduces the risk of breast cancer, protects against heart diseases, and boosts digestion.

What Is Wheat?

Wheat is the most common cereal grain, which comes from a type of grass (Triticum). The whole grain kernel of wheat, composed of bran (outer layer), wheat germ, and endosperm (innermost part), is an immense energy source. Wheat originated in Southwestern Asia, but today it is one of the [1] top cereal crops grown in several countries for human consumption. Commonly, wheat cultivation is done at higher latitudes. It is primarily used for baking products such as bread, bagels, cakes, and muffins

Nutrition

Unrefined wheat contains complex carbohydrates, dietary fiber, and a moderate amount of proteins. It is rich in catalytic elements, mineral saltscalciummagnesiumpotassium, sulfur, chlorine, arsenic, siliconmanganesezinciodinecoppervitamin B, and vitamin E. It is abundant in [2] antioxidants, especially in carotenoids such as beta-carotene.

Wheat germ, which is the heart of the kernel, is particularly rich in vitamin E. It is known to be the main source of the vitamin B complex in dietary structures throughout the world and includes vitamins like thiamin, folic acidvitamin B6, and minerals like manganese, magnesium, and zinc. Wheat germ oil improves strength and increases lifespan.

Wheat bran, the outer layer [3] of the kernel, is rich in phytochemicals and antioxidants called lignans, ferulic acid, phytic acid, alkylresorcinols, lutein, flavonoids, and saponins.

Health Benefits

Let us look at the most popular health benefits of wheat in detail:

Controls Obesity

Wheat, a whole grain, has a natural ability to control weight, but this ability is more pronounced [4] among women. Women who consumed whole grain products over long periods showed considerably more weight lossthan others. Also, the American Journal of Clinical Nutrition has shown through research that whole wheat, rather than its refined form, is a good choice for obese patients.

Increases Energy

Whole wheat with its vitamin B content helps provide the body with energy. Moreover, the whole grain contains complex carbohydrates, which keeps you feeling full longer and gives you energy over a longer period of time.

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Prevents Metabolic Disorders

Whole grains like wheat are immensely effective in patients with metabolic disorders. Common types of metabolic syndromes [6] include visceral obesity, also known as the “pear-shaped” body, high triglycerides, low levels of protective HDL cholesterol, and a high blood pressure. Intake of whole grain products protects against these conditions.

Also, research showed [7] that a higher intake of whole grains (about three servings per day) was associated with lower BMI and central adiposity.

Prevents Type 2 Diabetes

Wheat is rich in magnesium that acts as a co-factor for more than 300 enzymes. These enzymes are involved in the body’s functional use of insulin and glucose secretion. Moreover, regular consumption of [8]whole grains promotes healthy blood sugar control. People who suffer from diabetes are able to keep their sugar levels under control by replacing rice with wheat in their diet.

Reduces Chronic Inflammation

The betaine content of [9] wheat prevents chronic inflammation, a key constituent in rheumatic pains and diseases. Its anti-inflammatory property reduces the risk of other ailments like osteoporosis, heart diseases, Alzheimer’s disease, cognitive decline, and type-2 diabetes.

Prevents Gallstones

Since whole wheat is rich in insoluble fiber, it assures a quick and smooth intestinal transit time and lowers the secretion of bile acids. Excessive bile acids are a major cause of gallstone formation. In various surveys by the American Journal of Gastroenterology, it has been proven that whole grain bread and cereals help prevent gallstones.

Improves Metabolism

The fiber in whole wheat products boosts the digestive process in the body and improve the overall metabolism. Doctors recommend eating whole grain bread and other fiber-rich foods. Research has shown [11] that foods made from refined grains not only tend to increase weight but also increase the hazards of insulin resistance.

High in Fiber

When you maintain a fiber-rich diet comprising wheat bread and cereals that are [12] high in bran, you can be confident that problems such as flatulence, nausea, constipation, and distension will be alleviated in no time. This grain is the most popular and easily available bulk laxative.

Also, diverticulitis often occurs due to inflammation and lower intestinal aches. This can also lead to chronic constipation and unnecessary straining, which can result in a sac or a pouch in the wall of the colon. Such cases can be easily dealt with naturally by keeping up with a fiber-rich diet and including whole grains on a regular basis.

Prevents Breast Cancer

Wheat acts as an anti-carcinogenic agent, particularly in women. Studies say that around 30 grams consumed daily are enough for women to reduce the risks [13] of breast cancer. Reports prove that pre-menopausal women who consumed it had a 41% reduced risk of breast cancer in comparison to others who ate other forms of fiber. Furthermore, research at the UK Women’s Cohort Study [14] found that a fiber-rich diet, with whole grains and fruits, is extremely important for women to keep breast cancer at bay.

Promotes Women’s Health

Whole wheat increases energy levels and vitality in women. The long-term Women’s Health Initiative Observational Study showed that the [15] increased consumption of whole grain boosted their energy levels and prevented weight gain, type 2 diabetes, and kept their BMI levels low. The study also showed that women who ate more whole grains were likely to have a healthier diet and a higher intake of fruits and vegetables. Stone-ground whole grain products contain folate and vitamin B, which helps reduce pregnancy and breastfeeding problems.

Prevents Colon Cancer

Wheat bran considerably reduces [16] bile acid secretion and bacterial enzymes in the stool, thereby cutting down chances of colon cancer. Furthermore, the grain contains lignans [17], which are phytonutrients that act like hormones. The lignans often occupy the hormone receptors in our body, thereby alleviating certain risk factors for cancer.

Prevents Childhood Asthma

The International Study on Allergy and Asthma in Childhood proved through numerous studies that a wheat-based diet has the capacity to lower chances of developing asthma by almost 50%. Also, bronchial hyperresponsiveness is the key factor that encourages asthma. This condition is characterized by the narrowing of the airways and increased sensitivity. In many surveys, it has been seen that children who eat whole grains and fish in high amounts do not suffer from such ailments, as these foods have a high amount of magnesium and vitamin E.

Note: However, in some cases, wheat consumption may be harmful to asthma patients, since it also happens to be a food allergen closely linked to asthma. Consult a doctor who can give you a complete examination and diagnosis of possible allergies you may have.

Relieves Postmenopausal Symptoms

Higher intake of unrefined wheat products can help increase the fiber and protein content in the diets in postmenopausal women. This helps in weight management, hormone balance, and relieves postmenopausal symptoms. The lignans content can help prevent postmenopausal cancer.

Liver Detox

Sprouted wheat berries are excellent sources of [18] antioxidants and high fiber, which helps detoxify the liver. The liver is one of the largest internal organs in the body, and keeping the liver healthy helps remove toxins regularly from the body.

Prevents Heart Attacks

Whole wheat is rich in plant lignans [19] called enterolactone, which protects against heart diseases. A Danish journal published a study that showed that women eating whole grains had considerably higher blood levels of this defensive lignan. Furthermore, whole grain wheat products, which are high in dietary fiber, considerably reduce blood pressure levels and lessen the possibility of a heart attack. A high intake of this grain lowers triglycerides or fat in the blood. This slows down the progression of atherosclerosis and stroke.

A recent study published in the [20] British Medical Journal also concluded that people who do not have gluten sensitivity should not avoid such products. Following a gluten-free diet, as a fad could lower the overall consumption of whole grains, which leads to an increased risk of heart disease.

Improves Gut Health

Wheat bran has a prebiotic effect on the human gut microbiota due to its high level of fiber. It helps feed the ‘good’ bacteria in the gastrointestinal tract, which improves digestion and increase nutrient uptake in the body. Also, bulgur, a form of this grain, is a great source of resistant starch. It does not get digested in the small intestine, and thus becomes food for gut flora.

Skin Health

Selenium, vitamin E, and zinc in wheat help nourish the skin, fight acne, prevent sun damage, and help prevent skin cancer. Also, the high fiber content keeps the digestive system at its optimal best, which helps remove toxins regularly. This, in turn, helps keep the skin smooth and youthful.

Hair Care

Zinc in wheat helps promote healthy hair and protects the hair from damages caused by environmental factors.

Eye Health

Vitamin E, niacin, and zinc in whole wheat lower the risk of macular and cataract degeneration. Lutein in the unrefined grain helps improve [21eye health.

Prevents Alzheimer’s

Iron, folate, vitamins B and E, in wheat support serotonin production and increase energy levels. This helps prevent mental diseases such as Alzheimer’s, alleviate depression, enhance mood and increase overall wellness.

wheatinfographic

Types Of Wheat

The grain is commonly consumed in two forms:

  • Whole wheat: If you buy 100% whole wheat products, you are assured of all the nutrients of the bran and the germ, as well as the endosperm.
  • Processed wheat: Bleached white flour is obtained by processing after 60% extraction from the grain. Usually, the 40% that is removed – the outer brown layer – contains the highly nutritious bran and the germ of the wheat grain. In the process of making 60% abstraction flour, more than half of the vitamins B1, B2, B3, and E, calcium, phosphorus, folic acid, copper, zinc, iron, and fiber are lost.

The different kinds of processed flour include:

  • All-purpose flour
  • Bread flour
  • Cake flour
  • Self-rising flour
  • Durum flour

Uses

  • Bread, muffins, breakfast cereal like wheat flakes
  • Sprouted wheat berries: These can be used in vegetables and various kinds of grain salads.
  • Wheat germ: Add it to bread, pastries, cakes, or onto yogurt for an extra nutrient punch.
  • Pizza & pasta
  • Wraps & rotis

Organic Grains & Beans is available to purchase at SFMart.com

This article is originally posted on Organic Facts