Brown Rice

Brown rice doesn’t have the wonderfully low GL of some other grains, like barley or oats. Nevertheless, it’s a far better choice for your blood sugar than most white rice. So, if rice is on the menu, better make it brown.

As a nutrient-packed, fiber-rich whole grain, brown rice has many of the good qualities you expect in a Magic food. Not only does it boast six times the fiber of white rice, it’s packed with vitamins, minerals, and natural plant compounds made by nature to protect your health. And, as a whole grain, brown rice is part of the formula for lowering your risk of diabetes and heart disease. Remember, we want you to aim to eat three servings a day of whole grains, which protect against metabolic syndrome, diabetes, heart disease, stroke, and cancer. A serving of brown rice is 1/2 cup.

Regular brown rice takes about 35 minutes to cook. When time is of the essence, don’t opt for instant rice, white or brown, which has been partially cooked and dehydrated and has a high GL. You’d do better to opt for converted white rice, which has a GL similar to that of brown rice and many of the nutrients, too. While brown rice should always be your number one rice choice (more nutrients and fiber), converted white rice is the next best thing.

All rice starts off as brown rice. Only when it’s been refined and the bran and germ have been removed is white rice born. Different types of rice vary in their GL depending on the type of starch they naturally contain. Three rices to avoid: jasmine, Arborio (the kind used in risotto), and “sticky rice.”

Health Bonus
Brown rice offers more than just fiber. It’s rich in the bone-building mineral magnesium, the immune-boosting antioxidant selenium, and manganese, a mineral important for keeping up the body’s natural defenses.

Glycemic Load: Medium

1 2

Want to stay smart and healthy?

Get our weekly Health Reads newsletter

how we use your e-mail

Some people like to travel by train because 
it combines the slowness of a car with the cramped public exposure of 
an airplane.

Dennis Miller

I think my pilot was a little inexperienced. We were sitting on the runway, and he said, “OK, folks, we’re gonna be taking off in a just few—whoa! Here we go.”

Kevin Nealon

“I can’t wait until your vacation is over.” 
—Everyone following you on Instagram


A man knocked on my door and asked for a donation toward the local swimming pool. So I gave him a glass of water.

Comedian Greg Davies

Funny Jokes

Just found the worst page in the entire dictionary. What I saw was disgraceful, disgusting, dishonest, and disingenuous.


Funny Jokes

Client: We need you to log in to the YouTube and make all our company videos viral.


Funny Jokes

My cat just walked up to the paper shredder and said, “Teach me 
everything you know.”


Funny Jokes

“Just because you can’t dance doesn’t mean you shouldn’t dance.” 

@yoyoha (Josh Hara)

Funny Jokes

My parents didn’t want to move to Florida, but they turned 60 and that’s the law.

—Jerry Seinfeld

Funny Jokes

Q: What do you call an Amish guy with his hand in a horse’s mouth?

A: A mechanic.