Attention hungry guys: It’s time to stop thinking of rice as that white stuff from the Chinese take-out restaurant that hangs around in the back of your fridge till you fling it. Yes, brown rice might just be the ideal fill-you-up food. And if you’re tempted to pass because you think it’s just empty calories, think again—there are plenty of reasons to pile it onto your plate. Brown rice is a good go-to grain, and here’s why:
- It’s a great source of fiber and complex carbs to fuel the body with glucose.
- It may help protect against heart disease, type 2 diabetes, and cancer.
- “It’s also an excellent source of magnesium, which works with calcium to build bones and teeth and to help the muscles contract,” says Elisa Zied, R.D., a registered dietician in New York City
Sold? We thought so. Here are five ways to dish it up.
Sick of sandwiches? Stop by Whole Foods and pick up a sushi roll or two, opting for brown rice instead white. By packing tuna, salmon, or avocado inside, you’re getting both lean protein and heart healthy fats, all wrapped up in easy-to-eat little packages. (Yes, we give you full permission to use your hands.) Bonus: seaweed is one of the only dietary sources of iodine and will give you a solid dose of magnesium, too.
