Is brown rice from Panda Express healthy?

Quick Answer

Brown rice from Panda Express can be a healthy option compared to white rice, but it depends on your specific nutritional needs. Brown rice is a whole grain that contains more fiber, vitamins, and minerals than white rice. However, Panda Express prepares their brown rice in canola oil, adds salt and seasonings, and offers high calorie entrées, so it may not be the healthiest choice for every meal. Portion control and pairing brown rice with lower calorie dishes like steamed veggies can help keep Panda Express brown rice part of a balanced diet.

Nutritional Differences Between Brown Rice and White Rice

Brown rice and white rice come from the same grain, but differ in processing and nutrients. Here’s a comparison:

Fiber

– Brown rice: 3.5 grams of fiber per cooked cup
– White rice: 0.6 grams of fiber per cooked cup

The bran layer giving brown rice its color contains insoluble fiber, which promotes digestive health and feeds good gut bacteria. White rice has the bran removed.

Vitamins and Minerals

– Brown rice: Provides magnesium, manganese, selenium, iron, and small amounts of calcium, potassium, and zinc. Also has B vitamins like thiamine and niacin.
– White rice: Lower amounts of the same vitamins and minerals due to nutrient loss during processing.

Antioxidants

– Brown rice: High in phenolic acids with antioxidant and anti-inflammatory properties.
– White rice: Minimal antioxidants present.

The bran and germ of brown rice contain protective compounds like flavonoids and phenols lacking in white rice.

Arsenic

– Brown rice: Can absorb more arsenic from soil than white rice.
– White rice: Lower arsenic levels since the grain’s outer layers are removed.

Arsenic occurs naturally in soil and water. While brown rice has other advantages, this is a potential downside.

So in summary, brown rice is more nutrient-dense while white rice is lower in arsenic but also fiber, vitamins and minerals.

How Healthy is Brown Rice from Panda Express?

At first glance, opting for brown rice over white rice at Panda Express seems like a good choice nutritionally. But there are a few factors that determine how healthy their brown rice truly is:

Preparation Method

Panda Express sautés its brown rice in canola oil. Adding oil increases the calorie content. Plain brown rice prepared by boiling or steaming is lower in calories.

Salt, Seasonings and Sauces

Panda Express adds flavorings like salt, garlic, and ginger to its brown rice. The sodium content per serving ranges from 5-15% of the daily value. Many entrées and sauces at Panda Express are also high in sodium. Consuming too much sodium can increase blood pressure.

Portion Size

A standard serving of brown rice at Panda Express is around 220 calories. Eating multiple servings or large portions can lead to excess calorie intake. Moderating portions is important for keeping Panda Express brown rice healthy.

Accompaniments

What you pair brown rice with also impacts its nutritional value. Entrees like Orange Chicken add fat, carbs, and calories. For a well-balanced meal, brown rice is healthier alongside lower calorie dishes like steamed veggies.

So in moderation and combined with lighter menu items, Panda Express brown rice can be part of a nutritious diet. But the preparation method, sodium content, and tendency to overeat are factors to consider.

Health Benefits of Brown Rice

Here are some of the top health benefits associated with brown rice when prepared in a healthy way without too much added fat, salt and calories:

May Lower Cholesterol

A study found brown rice could help lower LDL “bad” cholesterol and triglyceride levels, potentially reducing heart disease risk. The fiber binds to cholesterol to promote excretion.

Helps Regulate Blood Sugar

Brown rice has a low glycemic index, meaning it does not significantly spike blood sugar levels. The fiber helps control blood sugar spikes. This makes it beneficial for those with diabetes.

Promotes Digestive Regularity

The insoluble fiber in brown rice acts as a natural laxative to prevent constipation and promote regular bowel movements. The manganese also aids digestion.

May Reduce Inflammation

Compounds like lignans found in brown rice have anti-inflammatory effects that may improve conditions like asthma, arthritis and heart disease.

Good Source of Manganese

Manganese is an essential mineral that supports bone health, metabolism, wound healing and nutrient absorption. Just one cup of brown rice provides over 80% of your daily manganese needs.

Contains Antioxidants

Antioxidants protect against cell damage from free radicals and oxidative stress. Eating brown rice gives you antioxidants not found in white rice that may prevent chronic disease.

So when prepared in a healthy way, brown rice provides important nutrients and health benefits ranging from heart health to better digestion.

Downsides of Brown Rice from Panda Express

While brown rice is nutritious, the version served at Panda Express has some potential downsides to consider:

High in Calories

At around 220 calories per serving, brown rice can contribute excess calories. This is especially true if you eat a large portion or multiple servings.

High in Sodium

Panda Express adds as much as 590mg of sodium to their brown rice to enhance flavor. Eating this along with other high sodium dishes can cause you to exceed daily sodium limits.

May Contain Added Sugars

Some Panda Express locations add sugars like honey or brown sugar to the brown rice recipe. This increases the carbohydrate and calorie content.

Often Paired With Unhealthy Foods

When brown rice is combined with high calorie, low nutrient entrées and sauces at Panda Express, the meal becomes less healthy overall.

Easy to Overeat

The unlimited, buffet style dining at Panda Express makes it easy to overindulge in brown rice along with other menu items leading to excess calorie intake.

So while brown rice is the healthier choice compared to white rice at Panda Express, there are some potential cons to eating it frequently or in large portions. Moderation is key.

Tips for Enjoying Brown Rice from Panda Express Healthfully

Here are some tips to keep brown rice from Panda Express as part of a healthy, balanced diet:

Watch Portion Sizes

Stick to a modest 1/2 to 1 cup serving of brown rice to control calorie and sodium intake. Avoid going back for seconds and overeating.

Pair with Lighter Fare

Choose lower calorie veggie sides like steamed broccoli, mixed veggies or super greens to complement the brown rice instead of higher calorie entrees.

Say No to Extra Sauces

Skip calorie-laden sauces and opt for lower sodium soy sauce or chili oil to add flavor without excess salt, sugar and calories.

Balance With Other Whole Grains

Eat brown rice only occasionally and balance it out by also enjoying other healthy whole grains like quinoa, barley, and farro.

Stay Hydrated

Drink plenty of water with your meal to avoid overeating and help your body process excess sodium. Herbal tea is another good option.

Being mindful of portions, preparations, and accompaniments allows you to enjoy the nutrients and fiber in Panda Express brown rice as part of an overall healthy diet.

Healthier Ways to Prepare Brown Rice

To maximize nutrients and health benefits, consider these healthy homemade brown rice cooking tips:

Rinse Thoroughly

Rinsing brown rice removes excess starch for fluffier grains and reduces any lingering arsenic.

Use a 1:2 Rice to Water Ratio

Combining 1 cup rice with 2 cups liquid ensures evenly cooked, hydrated grains. Add extra water for porridge-like texture.

Flavor with Herbs and Spices

Skip high sodium seasonings and try fresh herbs, garlic, ginger, lemon, or a dash of chili powder for flavor instead.

Saute in Broth or Oil Sparingly

For added moisture and flavor, use a small amount of vegetable or chicken broth instead of oil to cook the rice. Or use just 1 tsp of olive or avocado oil.

Allow to Steam After Boiling

After boiling brown rice, remove from heat, cover and let steam for 15 minutes. This prevents overcooking.

Simple techniques like rinsing, controlling water ratio, and steaming result in delicious, nutritious homemade brown rice to enjoy.

Types of Brown Rice

While most brown rice is produced from the Oryza sativa or Asian rice species, there are some different varieties to know:

Long Grain

Elongated, kernel-shaped grains that separate and remain fluffy. Nuttier flavor than white rice. Works for dishes like pilaf or salad.

Short Grain

Plumper, almost round grains that stick together. Chewier texture. Best for sushi, risotto or porridge.

Sweet Brown Rice

Short grain variety with sweet, nutty flavor. Higher calorie due to higher starch content. Great dessert rice.

Black Rice

Rice kernels with black bran layer. Offers a sweet, nutty flavor. More antioxidants than brown rice. Good in pilafs.

Wehani Rice

Earthy, roasted flavor. Contains a red bran layer. Richer taste complements robust dishes.

So within brown rice, you’ll find options like long versus short grain, black rice, or Wehani with different textures, flavors and nutrition.

Brown Rice Nutrition Facts

Here is the nutrition breakdown for a 1 cup serving of plain, cooked brown rice without added fat or seasoning:

Calories:

– 216 calories

Carbohydrates:

– 44g
– 15g fiber (60% DV)
– 5g sugar

Protein:

– 5g (10% DV)

Fat:

– 1.8g
– 0.4g saturated fat

Vitamins and Minerals:

– Manganese: 88% DV
– Selenium: 27% DV
– Magnesium: 21% DV
– Phosphorus: 16% DV
– Niacin: 15% DV
– Thiamine: 14% DV
– Zinc: 12% DV
– Potassium: 10% DV

So brown rice is a good source of manganese, selenium, magnesium and B vitamins while providing fiber, carbohydrates and protein.

Is Brown Rice Gluten Free?

Yes, brown rice is naturally gluten free. Gluten is a protein found in grains like wheat, barley and rye. Rice does not contain gluten, making both brown rice and white rice safe for gluten free diets. This makes rice products like rice flour, rice noodles and rice crackers naturally gluten free as well. So people avoiding gluten due to celiac disease or gluten sensitivity can safely consume brown rice and rice products.

Glycemic Index of Brown Rice

The glycemic index (GI) measures how foods affect your blood sugar levels. Foods are ranked on a scale of 0-100 based on how slowly or rapidly they increase blood glucose. Brown rice has a low to medium GI of 55. This means it does not spike blood sugar quickly compared to high GI foods like white rice (GI 73) or white bread (GI 71). The fiber in brown rice helps slow the digestion and absorption of the carbohydrates. Therefore, brown rice is a good grain choice for managing diabetes.

Brown Rice vs. Quinoa

Both brown rice and quinoa are considered whole grains and healthy choices. Here is how they compare nutritionally:

Calories and Carbs

– Brown rice: 216 calories and 44g carbs per cooked cup
– Quinoa: 222 calories and 39g carbs per cooked cup

Quinoa has slightly more calories but fewer carbs than brown rice.

Protein

– Brown rice: 5g protein per cooked cup
– Quinoa: 8g protein per cooked cup

Quinoa contains more protein than rice.

Fiber

– Brown rice: 3.5g fiber per cooked cup
– Quinoa: 5g fiber per cooked cup

Quinoa edges out brown rice in fiber content.

Nutrients

– Brown rice: High in manganese and selenium
– Quinoa: Rich in magnesium, iron, potassium and riboflavin

Both offer important vitamins and minerals.

So while both are healthy choices, quinoa does have more protein and fiber than brown rice, but brown rice wins for manganese content. Choosing between them comes down to nutrient needs and preference.

Brown Rice Recipes

Here are some nutritious recipes that showcase delicious ways to enjoy brown rice:

1. Brown Rice Vegetable Bowl

Sautéed veggies served over brown rice. Customize with your favorites like bell peppers, broccoli, carrots, peas, etc.

2. Brown Rice Stir Fry

Toss brown rice with diced chicken or tofu, snap peas, water chestnuts, ginger and reduced sodium soy sauce.

3. Brown Rice Mushroom Risotto

Creamy risotto made with brown rice instead of Arborio and loaded with sautéed mushrooms.

4. Brown Rice Burrito Bowls

Build a bowl with brown rice, black beans, fajita veggies, avocado, salsa and greek yogurt.

5. Brown Rice Salad

Combine cooked brown rice with chickpeas, tomatoes, cucumber, feta, lemon juice and fresh herbs.

So put that healthy whole grain to use in grain bowls, stir fries, risottos and more. The options are endless!

Where to Buy Brown Rice

When buying brown rice, here are some of the best places to find it:

Grocery Stores

Look in the rice aisle at major grocery chains like Safeway, Kroger, Publix, etc. Many carry store brand options.

Health Food Stores

Specialty stores like Whole Foods, Sprouts or Earth Fare have a wide variety of brown rice from different brands like Lundberg.

Big Box Stores

Retailers like Costco and Walmart sell larger bags of organic and conventional brown rice for economy size savings.

Online

Buy brown rice online from Amazon, Vitacost, Thrive Market and similar retailers for easy home delivery.

Asian Markets

Local Asian supermarkets offer unique imported brown rice varieties at affordable prices.

Look for fair trade or sustainably grown brown rice options to support responsible farming practices. With so many sources, brown rice is easy to find!

Conclusion

In conclusion, brown rice from Panda Express can be a nutritious choice in moderation. While less processed than white rice, the canola oil, sodium, and calorie dense entrées at Panda Express make their brown rice best consumed occasionally as part of a balanced diet. Preparing homemade brown rice allows you to control ingredients and flavors for maximum nutrition. Brown rice offers a range of health benefits from digestive regularity to antioxidant effects. Combined with veggies or lean proteins and enjoyed in proper portions, brown rice is a tasty, fiber-rich whole grain to include in your meal plan. Just be mindful of potential accompanying high calorie menu items when dining at Panda Express.

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