Brown rice is whole grain rice with just the outer hull layer removed. Brown rice nutrition and benefits are far more than white rice can offer. Brown rice has the side hull and bran unlike white rice. Brown rice is the top choice because of its nutritional and other inherent health benefits. Brown Rice is an excellent source of manganese, selenium, phosphorous, copper, manganese and niacin. Brown rice is a very healthy choice of food and nutrition value is immense.
Brown Rice is used for the treatment of stomach ailments, diarrhea, nausea and jaundice. It is also effective for treating jaundice, swelling, paralysis, hemorrhoids, Psoriasis and other skin ailments. Brown rice is also used to increase appetite, as a drying agent, soothing agent and a tonic. Amount of brown rice in our diet and health related factors must be kept in mind when consuming.
Brown rice nutrition and benefits
1. Brown Rice is a whole grain, thus rich in protein. Brown rice has not lost its whole grain properties as it is not fully refined and polished. Whole grains are good for reducing arterial plaque and reduces the risk of cholesterol and heart disease.
2. Brown rice is rich source of selenium reduces the risk of cancer, heart ailments and arthritis.
3. Brown rice is rich in manganese one cup of brown rice fulfills two third of our daily manganese requirement. It benefits our nervous and reproductive system. It helps our body in synthesizing fat
4. Brown rice promotes weight loss. The fiber contents in brown rice speed up the metabolism in our body. It keeps the bowel functions at its peak and thus making digestion a quick process. Brown rice also make you feel fuller for longer, thus reducing the probability of mid meals junk indulgence.
5. Brown rice lowers cholesterol and its high magnesium content is good for our heart. Fiber in brown rice aids in digestion requiring bile juice. Bile juices are made partly with cholesterol. As digestion improves, more and more cholesterol is pulled from the blood to create more bile acid, thereby reducing the amount of LDL or bad cholesterol.
6. Brown rice helps in stabilizing blood sugar, thus brown sugar is good for people suffering from diabetes. Magnesium in brown rice acts as a co-factor in using glucose and insulin. It therefore reduces the risk of diabetes manifold.
7. Brown rice is rich in anti-oxidants thus preventing the number of free radicals in the body.
8. Brown rice is naturally rich in oil, thus helpful in reducing cholesterol levels and keeping up with the body functions
9. Brown rice prevents gall bladder stones as they are rich in insoluble fiber and thus speeds the intestinal transit time. It also reduces the bile juices and increases insulin sensitivity and lowers fats in the blood
10. Brown rice has anti-inflammatory properties thus they are helpful in treating asthma and arthritis.
Ways to cook brown rice
1In a Pan
- Soak the brown rice for 4-6 hours before preparing
- Now add this to a sauce pan
- Add 3 times water
- Add chopped vegetables if you like
- Add salt and pepper to taste
- Now close the lid
- Boil it on low for 50-60 minutes until cooked
2In Rice cooker
- Soak for 4-6 hours before cooking
- Add in rice cooker with water in ratio 1 part rice is 3 part water
- Now let it cook and keep the lid on for another 30 minutes after cooking
3In oven
- Soak for 4-6 hours
- Pre heat the oven at 350F
- Add rice into a square baking dish
- Put water in 1:3 ratio
- Add butter and salt to taste and close it with aluminum foil
- Heat for 45-50 minutes on 350F
- After that also let it stand for 15-20 minutes
Some brown rice recipes for daily meals
- Substitute the white rice in daily meals with brown rice
- Brown rice with Mexican beans taste perfect, topped with vegetables
- Brown rice and edamame salad
- Brown rice pancakes
- Brown rice and garden salad combination
- Brown rice stir fry with vegetables and tofu
- Brown rice and black bean fritters
- Brown rice in vegetable rice bowl
- Mushroom brown rice
- Brown rice pineapple fried rice
- Chicken and brown rice
- Avocado brown rice sushi
- Carrot-ginger brown rice
- Brown rice-oat and vegetable burger
- Cheesy brown rice and garlic
- Shrimp brown rice
- Brown rice greek salad
Brown Rice is mostly safe for consumption by everyone. Special precautions must be taken for eating brown rice
• Do not consume in larger amount
• Check with OB-GYN for pregnant and nursing mothers
• Check your health factors and prescriptions and consult healthcare provider for permitted intake
• Do not have all meals of brown rice in a day
The above compilation on brown rice nutrition and benefits is based on learning and experiences over the years. Do consult your dietician before proceeding.
Minu Manisha
