Whole Wheat vs Brown Rice: Which One is Nutritious?
Whole wheat and brown rice are two different types of healthy grains.
They both have their pros and cons, so it’s important to know which is the best for you.
For example, whole wheat provides more fiber than brown rice does.
On the other hand, brown rice has a much lower glycemic index than whole wheat does.
This means that if you’re diabetic or pre-diabetic and looking to manage your blood sugar levels with food, brown rice will be better for you than whole wheat will be. But if managing your weight is your main concern then whole wheat would be the right choice as food.
This is because one gram of carbohydrate from whole wheat can contain three times as much food energy as an equivalent amount of carbohydrate from brown rice.
Is Whole Wheat Better than Brown Rice?
Now that we know the details about whole wheat and brown rice let’s have a look at some of the key differences between them.
Whole Wheat vs Brown Rice:
1) Whole Wheat provides more fiber per serving than Brown Rice does.
2) Whole Wheat has a higher Glycemic Index than Brown Rice does.
3) Whole Wheat has a higher Protein Content per Serving than Brown Rice does.
4) Whole Wheat has a lower Sodium Content per serving than Brown Rice does.
Whole wheat, therefore, is more nutritious and more beneficial for people who have problems with regulating their blood sugar, are diabetic or pre-diabetic, overweight, or are trying to maintain their weight.
Whole wheat is higher in fiber and lowers in calories than brown rice, so it’s also better for people who are trying to lose weight. On the other hand, brown rice is better at maintaining blood sugar levels that have become unstable due to diabetes or pre-diabetes.
Some Whole Wheat Recipes
Here are some Whole Wheat Recipes you might want to try.
Whole wheat spaghetti with a creamy tomato sauce:
Buckwheat Pancakes: Try these buckwheat pancakes for breakfast, they’re a healthy and delicious alternative to regular pancakes. You don’t need any eggs or milk as the pureed banana is sufficient for binding it. Eat them with honey, any kind of fruit jam or even maple syrup!
Whole Wheat Bread with Pesto Mayonnaise: This is a great recipe that can be used to make sandwiches, burgers or even for pizza. The bread has a nice texture and it’s not at all heavy on the stomach so you’ll enjoy making it after work.
Brown Rice Recipes
Here are some Brown Rice recipes that you might like to try Brown Rice with Peas:
This recipe is a great way to enjoy brown rice as a side dish or even on its own. Brown rice and peas are both full of nutrients, so this combination will help you feel energized and satisfied after meals. It’s also much tastier than plain brown rice!
Brown Rice Pilaf: This recipe is a bit more elaborate than the previous one, but it’s also tastier. You can use this pilaf as stuffing for veggie burgers or just eat it on its own for dinner.
Brown Rice Pudding with Pumpkin Puree and Raisins: Pumpkin puree mixed with rice makes this recipe a healthy alternative to sweets. You can make it without any added sugar if you want, but also with some honey or maple syrup for more sweetness.
Brown Rice Porridge: You can add any ingredients you like to this porridge which is great as breakfast in the morning or even for dinner. It’s full of fiber and vitamins so it’s very healthy. You can also make it in a slow cooker if you want to enjoy it as breakfast while you’re busy throughout the day!
Brown Rice and Eggs: You can literally cook this recipe in no time! If you have some leftover brown rice, or even white rice for that matter, just mix it with eggs and any other ingredients you like. You can add broccoli, onions or even roasted peppers or tomatoes!
Brown Rice with Kidney Beans: Kidney beans are just as good for your body as brown rice, so this is an excellent combination. This recipe makes a great side dish but it can also turn into a vegetarian entrée if you replace the kidney beans with cooked veggies.
Brown Rice and Asparagus: Asparagus’ flavor goes great with brown rice, so this is a tasty recipe that you’ll enjoy making again and again! This side dish can even be used to make an entrée!
Brown Rice with Broccoli and Almonds: A little bit of fat from the almonds mixed with brown rice, broccoli and tahini makes this recipe a healthy alternative to your regular dinners.
Brown Rice with Peppers, Eggs and Cheddar Cheese: This is a simple dish that you can make in just 10 minutes! If you want to serve it as a meal, just add some beans or other veggies.
Brown Rice with Feta Cheese and Red Peppers: This recipe is very simple and tasty so I’m sure you’ll love it! You can make it for lunch or dinner, but if you’re eating it as part of your diet make sure to add some vegetables to it.
Red Beans and Brown Rice: This recipe is great as breakfast or even dinner. Red beans are very nutritious, so this dish will keep you full until your next meal if you have it for breakfast. Also, it’s low in calories so it’s a good addition to any diet!
Brown Rice with Eggplant and Black Olives: This side dish is very flavorful and it’s also a good way to get more iron into your body. Other great ingredients for this recipe are carrots, zucchini or bell peppers.
So what did you learned from this article?
Whole wheat bread is a healthier option for those looking to reduce their carbohydrate intake. Studies show that whole grains, of which whole wheat breads are one type, can help lower blood sugar levels and improve cardiovascular health (source). Whole-grain products also tend to be higher in fiber than refined carbohydrates like white flour or rice. The benefits of eating brown rice are mostly limited to the anti-oxidant properties it contains because most other nutrients found in brown rice exist only in trace amounts.
Brown Rice should not replace an individual’s entire diet but rather should serve as more of a side dish with vegetables such as steamed broccoli or onions cooked alongside it for added flavor and nutritional value.