6.Brown Rice

Brown Rice

Because of its superior nutrition profile, and its various health benefits, brown rice is rapidly growing in popularity in America, replacing white rice in a lot of situations. As a whole grain food, it provides more nutrition than even enriched varieties of white rice, which has superior calories, but not much else. The nutrition of brown rice changes simple side dishes into nutritionally relevant additions. In addition to its fiber content, brown rice contains magnesium and a hearty helping of B Vitamins, most notably B-6, which is useful for a number of synthesis processes necessary for growth throughout the body.



Millet is one of a few whole grain foods flying under the radar. This is largely due to the fact that millet has nearly 33% more B Vitamins than brown rice and a wider variety of them. It also has four times the iron content. While millet is popular in many other countries, it’s not exactly a staple in America. Perhaps it should be- after all, it’s favored in developing countries as a result of its short growing time. The other nutritional perks of millet include a rich mineral content. It has impressive levels of manganese, magnesium, phosphorous and zinc.

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Because of its nutrient payload, Quinoa is a great substitute for rice in many ways. Its nutrient content outshines rice, certainly white rice. Perhaps more importantly, quinoa is what is known as a complete protein, which means it contains all 9 of the essential amino acids in adequate amounts. Because of this, along with its gluten-free nature, quinoa is an excellent food for those with gluten allergies, Celiac’s disease, or anyone who lives a vegan or vegetarian lifestyle. It also has flavonoids that protect health with anti-inflammatory and antiviral function and has even been proven to have anti-depressant effects.



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