Scared of eating rice because of the carbohydrates? You won’t be with this brown rice vegetable saute!

One of the biggest nutrition myths I think that exists is that carbs are bad for you. I’ve heard it all:

  • “Carbs make you fat.”
  • “Carbs give you diabetes.”
  • “Carbs turn into sugar in your body.” (Well, kind of, but I’ll explain that later)
  • “Carbs turn into fat.”
  • “Our ancestors didn’t eat carbs.” (I’m pretty sure this is the one I roll my eyes to the most)

People seem to think that carbohydrates only = rice, beans and bread. This is not true. Carbohydrates can be found in fruits and vegetables, too. There is a big difference between what we can go ahead and call “good” and “bad” carbs. Your body NEEDS carbs…well, the good ones anyways. 

What you may not realize is that your brain absolutely depends on carbs in order to work correctly (this is where the “carbs turn into sugar” argument is kind of true). Remember, you brain is in charge of EVERYTHING in your body.

Your brain runs on glucose (sugar) and you get glucose from carbs. Starting to see the relationship?

If you don’t have enough carbohydrates, your ability to learn, think and remember things significantly drops because the neurotransmitters in your brain don’t have enough energy (glucose, sugar, whatever) to function properly.


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Whole-grain carbohydrate sources like brown rice and whole wheat products (like bread and pasta) are also rich in fiber. The truth is, we need anywhere from between 25 grams to 35 grams of fiber per day to maintain good digestion and heart health, and the average adults only gets about 15 grams per day. Now, you may be thinking, “But I’ll just get all the fiber I need from fruits and vegetables.”

WRONG.

Fruits and vegetables do have fiber, yes, but not nearly enough as whole-grain products. For example, an entire cup of broccoli contains only 2.4 grams of fiber, a cup of strawberries contains 2.9 grams while 1 cup of cooked brown rice contains 3.5 grams.

To put it into better terms, you would have to eat between 11 and 14 cups of broccoli to get enough fiber everyday. Whole grains helps to provide more fiber in smaller portion, helping us reach that goal quicker.

I could go on an on, but I’m not going to, because you came here for a recipe, not a rant about carbs!

Anyways, this brown rice vegetable saute is a great way to get tons of fiber, vitamins, and minerals. It’s the perfect side dish for any meal (I’m thinking grilled chicken breast or some steak kabobs) and if portioned properly, it’s still considered a lower carbohydrate side dish (remember, no more than 45-47 grams of carbs per women per large meal and no more than 60-62 grams of carbs for men per large meal).

Quick And Easy Brown Rice Vegetable Saute
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This brown rice vegetable saute is a great way to get tons of fiber, vitamins, and minerals in. It's the perfect side dish for any meal and if portioned properly, it's still considered a lower carbohydrate side dish.
Servings Prep Time
4 servings 5 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
15 minutes
Quick And Easy Brown Rice Vegetable Saute
BigOven - Save recipe or add to grocery list
Yum
Print Recipe
This brown rice vegetable saute is a great way to get tons of fiber, vitamins, and minerals in. It's the perfect side dish for any meal and if portioned properly, it's still considered a lower carbohydrate side dish.
Servings Prep Time
4 servings 5 minutes
Cook Time
15 minutes
Servings Prep Time
4 servings 5 minutes
Cook Time
15 minutes
Ingredients
Servings: servings
Instructions
  1. Prepare rice as directed on the box using the vegetable broth.
  2. Meanwhile, over medium-high heat, heat the olive oil and add the garlic, onion and carrot. Saute for 3 minutes, stirring often.
  3. Add the broccoli and cover for 3 minutes, stirring occasionally.
  4. Add the mushrooms and the remaining ingredients to the pan and saute until the mushrooms begin to release their juices, approximately 5 minutes.
  5. Add the rice and stir for no more than 2 minutes.
  6. Serve.
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Tell me what you served this brown rice vegetable saute with in the comments below, and don’t forget to please share on social media!


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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only. The author, Angelique Johnson, and the associated www.nutritionbyangelique.net are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician. Angelique Johnson and www.nutritionbyangelique.net claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.