If you’ve been hanging around the gluten-free set lately, you’ve probably heard a lot of people singing the praises of rice, especially brown, black and wild rice varieties.  Last week, we gave you a primer on brown rice and why it’s so much healthier than white rice, and this week, we’re going to give you the skinny on black rice.

While white rice is essentially brown rice with most of its nutrients polished right out, black rice is a horse of a different color–and consequently, a nutritional powerhouse. Uncooked, black rice (also called “Forbidden Rice”) is just that–black–but cooked, it turns purple; so not only is it pretty on your plate, it’s full of things like antioxidants that brown rice just doesn’t have.  Black rice is a lesser-known variety of rice but it’s no less potent.  It contains a powerful antioxidant called anthocyanin, which gives it its pigment, and happens to be the same antioxidant that adds the beautiful color to fruits like blackberries, blueberries and cherries.  It also has anti-inflammatory properties and has been linked to all sorts of health benefits, like lowering cholesterol and the prevention of chronic diseases like diabetes and heart disease.  On top of all of this, it’s high in iron.

Antioxidants prevent oxidative damage to cells from free radicals that can damage our cells and DNA and are a factor in most (if not all) degenerative diseases.  Studies are showing that black rice has even more anthocyanin than blueberries, and like us, you’ve probably been trying to eat as many of those as possible, right?  Well, now you’ve got another choice, and it could just be the focus of your meal.  Black rice has less sugar and more fiber than berries, so it’s a great way to meet some important nutritional needs and enjoy doing it.  Also, antioxidants can be water-soluble (blueberries) or fat soluble (soybeans), but black rice has both, which means you’re getting more from your meal.  If you’re still not convinced, let us share this little nugget of information: Black rice is somewhat lower in calories than brown rice.  A 1/3 cup serving of dry, black rice has about 200 calories, while the same amount of brown rice has about 227.  We know, it doesn’t seem like much, right?  But according to Livestrong.com, consuming an extra 27 calories a day over the span of a year can add up to a 2.7 pound weight gain.

If you decide to take the black rice plunge, you might want to cook it just a little longer than your white or brown varieties.  If you’re using a rice cooker to make your black rice (or brown, for that matter), you should add about 1/4 cup more water or broth.  This is because rice cookers are generally made to cook white rice, which has no hull.  If you happen to be serving your black rice with something coconut-ty, try using coconut water or some coconut milk to cook the rice.  It adds an extra pop of flavor.  You might also try mixing some black rice with white or brown, to add some color and wow to your meal.

While Brown Bag isn’t telling you to ditch your brown rice, we do think you should give black rice a try.  Why not?  You’ve got nothing lose, and a whole lot of antioxidants and fiber to gain.  Enjoy!

More and more people these days are eschewing gluten and turning to other grains like rice and quinoa as alternatives.  In the world of rice, new–and maybe better–choices seem to be popping up everywhere, but this week, we’re going to start with the two best-known varieties of rice: white and brown.  Which is better, healthier, tastier?  You may have your own opinions on the taste, but we’ll start with nutrition.

Most people accept that brown rice is healthier than white rice, but why?  Essentially, brown rice and white rice start off the same.  Before white rice is refined, it looks just like brown rice.  Through the process of refining, the hulls and bran are removed, as well as the germ layer and the aleurone layer, which contains essential fats (removing this layer helps to extend the shelf life of white rice because the fats are highly susceptible to oxidation once they’ve been exposed to air through the process of refining).  After this process, the rice becomes white, but along with its color, it has also been stripped of  proteins, thiamine, calcium, fiber, potassium and magnesium.  Brown rice has only had its hulls removed, therefore retaining its “wholeness,” and making it easier to digest (and faster to cook).

Need more reasons to go brown?  How about these:

1.  Brown rice has selenium which reduces the risk for certain cancers, heart disease and arthritis.

2.  Brown rice has 80% of your RDA of manganese which helps the body synthesize fats.

3.  Brown rice is a whole grain.  Whole grains help to reduce the risk of heart attacks by helping to reduce the build-up of arterial plaque.

4.  Brown rice is high in fiber, so it keeps the bowels moving and reduces the risk of colon cancer.  It makes digestion easier and promotes weight loss by making you feel full for longer.

5.  Bet you didn’t know that brown rice is rich in antioxidants, huh?  The amount of antioxidants contained in brown rice is right up there with its better know antioxidant brothers–strawberries, blueberries, apples, beans, etc.

6.  If you’re trying to lose weight or you’re diabetic, brown rice has a lower glycemic rate which helps keep blood-sugar levels more stable.

Now, you may have seen the word “enriched” on your package of white rice, so let us tell you a little about that.  The US government requires that white rice be enriched with vitamins B1, B3 and iron, but not only are you ingesting synthetic versions of these vitamins and minerals, you’re not getting the same amounts as you would before the refining process, AND you’re losing 11 nutrients that are not being replaced.  Even fortified, white rice doesn’t meet the minimum nutritional requirements for one serving of food (according to the FDA).  So, we ask you: What’s the point in eating it?

Brown Bag is all about getting the most nutrition out of delicious foods, so we love brown rice.  Brown rice has a slightly nutty flavor, while most would agree that white rice has very little flavor at all.  Cook up your brown rice with fresh herbs and spices, and perhaps, some organic chicken or vegetable broth, and you’re not just adding flavor, you’re adding nutrients.  Next week, we’ll tell you a little about some other popular rice varieties, like black and wild rice.  Are they even better for you than brown rice?   Check back and find out!

It’s getting hotter outside, and the need for more water will be ever increasing, especially if you spend a lot of time outdoors.  There’s a lot of talk about much water we should be drinking every day, and there are good reasons why.  From fatigue to headaches, there are a lot of everyday maladies that could be helped by just drinking more water.  Our bodies are mostly water, right?  So, it makes sense that when you don’t replenish the supply, you’re going to feel it.  The answer is simple and easy to do, but so many of us aren’t doing it.  Is it an issue of time?  A lack of knowledge about how much is enough?  Or is it the country’s extreme taste for sugary sodas and other drinks that can actually dehydrate our bodies?

Maybe we should start simple: How much water do you need to drink everyday?  According to Yuri Elkaim at U.S. News and World Report, this is easily calculated.  Just take your body weight, cut it in half, and that’s how many ounces you should be drinking every day.  For example: If you weigh 200 pounds, you should be drinking 100 ounces of water a day.  Easy, right?  The caveat: That only applies to a body at rest; you know, doing normal everyday things like working at a desk, chilling out with a book or even doing light household chores.  If you’re mountain climbing, taking a run or otherwise pushing your body, you need more.  And that makes perfect sense, right?  Water is released as sweat, so you need to put it back in.  Your body just uses up more water when it’s active, so it needs more to meets its basic needs.

So, how do you know if you need more water?  Listen to your body.  It’s not just when you’re feeling thirsty that you need to down a bottle of water; actually, when your mouth feels dry and you’re thirsty, your cells are already feeling the squeeze.  The best way to know if you need more water: look in the potty.  If your urine is running clear, you’re good, but if it’s yellow or orange, bottoms up!  We mentioned earlier that dehydration can cause headaches and fatigue, but you can also experience dizziness and lack of focus.  None of these are good.

If you want to track your water consumption but have busy days like the rest of us, there are apps for your phone that can do it for you.  One of the most popular seems to be Waterlogged (available for free for Android and iPhone).  With this app, you just enter your daily goal for water consumption and add in how much you drink throughout the day.  When you’ve reached your goal, a big “Congratulations” window will pop up on your phone.  It’s like a little party just for you!  And if you can’t get one other thing done that day, at least you can meet your water needs.:)  Another app is called Plant Nanny.  It’s cute, so it may not be for everyone.  It’s available for $0.99 for iPhone users only.  The basic concept is that you get a plant, and as the day goes on and you enter how much water you’re drinking, your plant either flourishes or withers and dies.  Cute but effective.

Like games that give you a sense of challenge and competition? Try iDrated.  It’s available for iPhones and is $0.99.  With this one, you get medals and you can beat your own scores.  It will also send you reminders throughout the day, and really, who couldn’t use a tap on the shoulder to remind you of something and a pat on the back for a job well done?

So, you’ve got an app and a goal?  How do you manage to actually get that water in throughout the day?  We recommend a refillable water bottle.  The city of San Francisco recently banned the sale of plastic water bottles on city property, and it’s not a bad idea.  How many plastic water bottles do you suppose end up in landfills every year?  They’re just not good for the environment long term.  A refillable water bottle (especially when you buy one that’s BPA-free), is a great solution.  You can fill it up for free at lots of different locations and haul it everywhere with you.  If you forget it, don’t worry; we’ve always got bottles of water for you at Brown Bag to wash down your healthy breakfasts and lunches.  Consider doing yourself and the planet a big favor though–drink more water and drink it from refillable bottles.