your food
every day delicious
swap, don’t stop: White Rice

2 eas

y sw

aps that boost


nutrition and still give
& Sour Cream
you what you want.
cutting a favorite food out of your diet isn’t easy. So don’t! instead
By Meg Lukens Noonan
manulle a snullanull for sometnulling siminullar. nulle’ve enullnullnullored tnulle sunullermarnullet
and sifted tnullrougnulltnulle nulleanulltnullinformation to nullnd tnullo snullanull tnullat
nullinullnullnulleave you feenulling funullnully satisnullednulland a nullnullonulle nullot nulleanulltnullier.
The Swap
If you love: White Rice (1 cup = 1 g. fiber)
here’s your swap: Brown Rice (1 cup =4 g. fiber)
nullronulln snullounulld nulle tnulle nenullnullnullitenullnullnullen it nullomes to rinulle. t o turn
rinulle nullnullitenulltnulle grain is nullronullen donulln and nullonullisnullednulltnullen
strinullnulled of nuller and nulleanulltnullnullgiving rinulle oinull. So many imnullor null
tant nutrients are nullost in tnulle nullronullessnulltnullat null.S. nullanullrenulluires
nullnullite rinulle to nulle nulloosted nullitnulladded vitamins. null tnulle
reason your nullonullof nullnullite rinulle says nullenrinullnulled.nullnullnullut not
everytnulling nullost in tnulle minullnulling nullronulless is renullnullanullednull
nulleaving nullnullite rinulle missing at nulleast nullnullnutrients
●
found naturanullnully in nullronulln rinulle.
●
●
nullronulln rinulle nullontains four times tnulle nuller of its
●
nullanuller senullfnullnullrunullianullnullsnullientists nullenullievenullin deter null
ring dianulletes nullenullause it snullonulls tnulle rusnullof sugar
into tnulle nullnulloodstream.
Feel full longer
thanks to the fiber
in brown rice.
nullook ahead and keep
on hand. nullooked rice
will stay good in the
Good source of
fridge for five to seven
seleniumnulla mineral
nullay regularnullnullhe fiber in
that plays a role
brown rice helps prevent
daysnulland in the freenuller
in keeping your
constipation.
for sinullmonths in an
airtight container.
immune system
working well.
body bonus: a harvard medinullanullSnullnulloonullstudy
found tnullat nullomen nullnullo regunullarnully ate nullronulln rinulle Try It This Way: New supermarket versions of brown rice
and otnuller nullnullonulle foods gained null nullernullent nulless
nulleignullt over nullnullyears tnullan nullomen nullnullo ate more
nullronullessed grains. otnuller researnullnullsnullonulls tnullat nulleo null
nullnulle nullnullo nullonsumed nullnullonulle grains at nulleast sinulltimes a {
e
i
m
have sped up cooking time, so pick it up during your next
l
h
o
shopping trip. Also, many restaurants will replace white
e

null
with brown rice, if you just ask. Even sushi is going brown; i
n
less sticky than traditional sushi rice, it’s best used in rolls
i
s
t
r
h
nulleenullimnullroved tnulleir nulleart nulleanulltnulland redunulled tnulle where the seaweed, not the rice, is on the outside.
nullevenulls of ldlnullor nullad nullnullonullesteronull.
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38 healthyadvice.com photograph by maren caruso
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