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Rice, wild or brown
May help prevent: cancer, diabetes, heart disease, high blood pressure,
intestinal disease

Brown and wild rice are far more nutritious than white rice. The germ and bran layers are retained on wild and brown rice, leaving them packed with vitamin E, B vitamins and minerals, as well as fibre and protein. Rich in complex carbohydrates, low in fat, and packed with fibre, wild and brown rice promote healthy waistlines protecting against heart disease, cancer, and obesity. The rich fibre content of whole grain rice helps to prevent diabetes and manage blood sugars in those who already have diabetes. It also aids in bowel function and helps to combat intestinal diseases such as irritable bowel syndrome. Its vitamin E and B vitamins further protect the heart and reduce the risk of cancer. The minerals iron, copper and zinc support a strong immune system, while the minerals magnesium and phosphorous support strong bones.

Action Tip: Brown rice has a nutty flavour, while wild rice and wild rice mixtures have a distinct milder flavour. Be sure to try brown basmati or jasmine rice, types of long-grain rice with delicate aromatic flavours. Wild rice is delicious on its own or combined with other rice and used in stuffing, soups, stews, salads and pilafs. Top rice with grilled, steamed or stir-fried veggies and lean protein or add to cold salads, casseroles, soups, or stews. Enhance the flavour of plain rice with herbs, spices, onions, garlic and fruit zest.