We all know that refined foods like white rice and white pasta are lower in nutritional content in comparison to their wholegrain counterparts. In order to demonstrate this, I have lined up white rice against brown rice as well as alternatives to rice: quinoa, millet and green lentils. I want to show you that firstly, there are much more nutritious alternatives to white rice, and secondly that different foods are superstars for different areas of nutrition - there is no one perfect food that will give you adequate amounts of everything that you need! Variety is the spice of life!