Eating brown rice instead of white rice may help prevent type 2 diabetes, a disease that is also shared by approximately 50 percent of those with arthritis, according to a 2010 study. The research, led by Qi Sun, MD, ScD, research associate at the Harvard School of Public Health in Boston, found that an increase in white rice consumption was correlated with higher rates of the disease. But when participants replaced some of their white rice intake with brown rice, their diabetes risk decreased.
Make the healthy switch from white to brown rice in your home, starting with these five simple recipes.
Red Thai Chicken Curry With Brown Rice: Simmer sliced vegetables and chicken in coconut milk flavored with red Thai curry paste, and serve over brown rice.
Mexican Brown Rice Bowl: Top brown rice with warm black beans, sliced avocado, chopped lettuce, shredded cheese and salsa.
Spanish-Style Brown Rice With Grilled Chorizo and Peppers: Sauté sliced onions and peppers in olive oil until soft, then serve over brown rice seasoned with Spanish paprika, along with grilled chorizo.
Quick Fried Rice: Stir-fry peas, corn, and carrots with ginger and garlic in sesame oil. Add leftover brown rice, scrambled eggs and chopped leftover pork or ham, and stir-fry until heated through. Season with low-sodium soy sauce.
Brown Rice With Broccoli, Shrimp and Lemon: Mix brown rice with cooked shrimp, broccoli florets, garlic and chopped herbs. Drizzle with olive oil and lemon juice.