As grains are reintroduced back into your meals during Level 2, it is important to know how each one measures up. Questions often arise when shopping for rice varieties. Walking down the grocery aisle and seeing so many varieties, colors, and cook times can create confusion. Which ones will ultimately benefit us the most? 

Rice is a staple worldwide. It is a great source of carbohydrates and fiber, it just depends on what kinds we are choosing. All rice is not equal in nutritional composition.  

Brown and black rice are whole grains which means they contain all parts of the grain.  This includes the fibrous bran and nutrient-dense germ.  Brown rice has about three times more fiber and is higher in protein than white rice. Both fiber and protein promote feelings of fullness and can help you maintain a healthy weight. What’s more, choosing brown over white rice can help regulate blood sugar and insulin, a hormone that supports healthy blood sugar levels. White rice is brown rice that has been processed and stripped of all of the beneficial nutritional components. What we have left is the starch.  

Brown rice is high in antioxidants, fiber, essential oils, and vitamins B3, B1, and B6.  Brown and black rice contain complex carbohydrates while white rice is primarily simple carbohydrates. This means it takes longer to digest which in turn extends the feeling of fullness longer and does not rapidly spike blood glucose levels. 

All in all, brown and black rice would be best and a great addition to Level 2 and 3 meals!  
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