For thousands of years, rice has been a staple food in the human diet. Rice farming tools dating back to China are 8,000 years old, while some rice remains from ancient times are more than 2,000 years old.
Rice is a staple food in over 100 countries today, with more than 40,000 varieties available. Many of these varieties can be made into brown rice and sold in bulk. Brown rice is rice that has been prepared from whole grains. This is important as the more nutritious the grain is, the better.
Brown Rice’s Health Benefits
The preparation method used to make brown rice is the main reason for its health benefits. A Harvard study shows that brown rice is a whole grain made up three parts. The bran is the outer, fibre-filled layer. It contains the nutrient rich inner core, germ and endosperm.
Let’s look at the health benefits of brown rice.
1. Rich in Antioxidant
According to studies brown rice has powerful antioxidants that protect the body from oxidative stresses. It can lead to many health problems, such as cancer, diabetes, heart disease and inflammation.
Antioxidants also protect cells from cell damage caused by free radicals, which helps to prevent these conditions.
2. Weight Loss Properties
Brown rice’s dietary fibres keep you fuller for longer. The dietary fiber helps you avoid overeating and binging on unhealthy foods. You may lose weight by reducing calories and breaking down fat.
Research suggests brown rice as a way to lose weight and prevent obesity. It improves bowel movement and stool, which leads to a healthy intestinal environment. It helps you stay healthy and prevents obesity.
Brown rice contains around 4g of fiber per 158g serving. In order to lose weight, it may be wise to include fiber-rich foods.
3. Brown Rice is Good For Diabetes
You should eat low in carbohydrates and fats to naturally control your blood sugar. Brown rice is a great choice for low carbohydrate eating. Because of its low glycaemicindex, brown rice helps regulate blood sugar. Low glycaemic index is food that digests slowly and doesn’t spike blood sugar.
Studies show that eating three portions of brown rice per day can help prevent type 2 diabetes. People with diabetes will also benefit from the controlled release sugar by essential polyphenols, fibre, and phytic acid.
4. Cholesterol Levels
Brown rice has the ability to lower cholesterol. Numerous studies have shown that dietary fibers play an important role in lowering cholesterol.
Brown rice is rich in fibres, which helps lower cholesterol. Brown rice also contains vital amino acids, which help to maintain healthy levels of blood cholesterol.
5. Protects Nervous cells
Brown rice reduces the risk of developing neurodegenerative disorders such as Alzheimer’s or Parkinson’s. The risk of developing neurodegenerative diseases is reduced by the rich fibres that lower cholesterol.
The antioxidants also prevent cell injury caused by free radicals. It prevents degenerative and inflammatory disorders.
6. Naturally Gluten Free
Gluten is a protein found in grains like wheat, barley and rye. Many people now avoid gluten-containing foods.
Gluten intolerance or allergy can occur in some people. This can manifest as diarrhoea and nausea, vomiting, abdominal pain, diarrhoea or diarrhoea. Brown rice is gluten-free, making it an excellent choice for people who are gluten intolerant. A gluten-free diet can also be beneficial for people with autoimmune conditions. Brown rice can be used in healthy recipes and can be incorporated into your gluten-free diet.
7. Improves Bone Health
research suggests that a manganese shortage could lead to demineralization and decreased bone growth. Brown rice is rich in manganese, calcium and magnesium.
It helps to maintain bone health and heals injuries. It is also important in the prevention of osteoporosis and arthritis.
8. High Fibre Whole Food
The American Heart Association (AHA), recommends whole foods to avoid:
- High-risk cholesterol: Brown rice contains natural oil, which increases HDL (good cholesterol), and fibre that binds with LDL to reduce them.
- High blood pressure
- Type 2 diabetes
- Cardiac Diseases
- Stroke
- Obesity
Nutrition
Nutrients for Serving
A half-cup of brown long-grain rice has:
- Calories: 108
- Protein: 3 grams
- Fat: 1 gram
- Carbohydrates: 22 grams
- Fiber: 2 grams
- Sugar: 0 grams
Brown rice is rich in phenols, flavonoids and other antioxidants. These two types of antioxidants help to reduce cell damage and lower the risk of premature aging. Brown rice is also rich in vitamins and minerals.
Portion Sizes
Remember that a single serving of brown rice will only yield half a cup of cooked Rice. Half a cup of brown rice will yield a full cup of cooked, while a half-cup might give you more if you add a side dish of rice from your favorite restaurant. You should stick to the half-cup serving.
Healthy Brown Rice Recipes
1. Brown Rice Salad
- Preparation time: 5 minutes
- Serves: 3
- Calories: 469 calories
Ingredients
- Olive oil-2 tbsp
- Curry powder-1 teaspoon
- Salt-to-savour
- Garam masala-1/2 teaspoon
- 3 cups of cooked brown rice (250 ML).
- Carrots – 1 cup shredded
- Dried cranberries-3/4 cups
- 1 cup sweet red pepper chopped
- Green onions – 3 sliced
- Fresh baby spinach – 2 cups chopped
- Cashew 1/2 cup
- Apple-1/2 cup chopped
Instructions
- Mix the first four ingredients in a large bowl.
- Mix the remaining ingredients, except for apple and cashew. Toss together.
- Keep it in the fridge for at least half an hour.
- Just before serving, add the cashew and apple. Serve immediately
2. Brown Rice Soup
- Serves 3
- Calories: 150 calories (1 cup or 250 ml)
- One tablespoon of sour cream = 229 calories
Ingredients
- Oil-2 tablespoons
- Celery chopped/green onion-2 Tbsp
- 1/2 cup chopped onion
- Carrot-1 cup finely chopped
- Fresh mushrooms sliced to 1/2 cup
- Garlic minced-1 teaspoon
- Curry powder-1/2 tsp
- Crushed pepper-1/2 teaspoon
- Stock of chicken or vegetable – 4 cups
- 1/4 cup cooked brown rice
- 2 cups of cottage cheese/boneless chicken
- Fresh spinach-1 cup
- Apple-1/2 cup chopped
- Salt-to-savour
- 1/2 tsp pepper
- 1/2 tsp dried thyme/oregano
- Oregano-1 tsp
- Reduced-fat sour cream: 5 tbsp
Instructions
- Low heat oil heating
- Sauté celery, onion and garlic carrot for 5 minutes.
- Next, add the mushrooms, curry powder, and crushed pepper.
- Cook the stock for 5 minutes, then whisk it in.
- Stir constantly and bring to boil.
- Brown rice cooked in a saucepan.
- Cover and simmer for 5 minutes more
- Just before serving, add chicken/cottage cheese and chopped spinach.
- Add one tablespoon of sour cream to the top
- Serve
How to make brown rice
How to cook brown rice
- To remove any extra starch or dust, rinse the rice in cool water.
- For every cup of brown rice, add the rice to a saucepan with 1 1/2 cups water.
- Bring the water to boil.
- Reduce heat to low, then cover the pot.
- Let the rice sit for 20 minutes, then turn off the heat.
- Allow the rice to rest for 10 minutes, then steam it again before serving.
A rice cooker can be used to heat the rice and then automatically switch to warm mode.
- You should use the same amount of water to rinse dry brown rice.
- Let the rice cool in the oven for about 5-10 minutes to prevent it from becoming sticky.
Brown rice can be used as a side dish or as a base for many recipes. Here are some ways you can try it:
- For healthy carbs, add it to soup
- Stir fry vegetables, meat and tofu. Then add brown rice.
- Make a rice bowl and add beans, salsa, greens and chicken.
- To make stuffed bell peppers, combine it with ground beef and other spices.
- Rice pudding can be made by combining it with milk, sugar, or egg.
Conclusion
Brown rice is healthier than white rice. Brown rice’s health benefits and nutritional predominance are beneficial for all ages. Brown rice is a rich source of nutrients that will ensure your body’s health and functionality. But, it is important to eat them in moderation.
Frequently Asked Questions (FAQs
Q. Is brown rice better than white rice?
A. Yes, brown rice can be healthier and more nutritious than white rice. Brown rice is an excellent source of dietary fiber, antioxidants, and many other minerals and vitamins that are essential to your overall health. It can help with blood sugar, weight control, and heart disease risk.
Q. Can brown rice make me fat?
A. It can help you lose weight and increase healthy fat. Numerous studies have shown that whole grains such as brown rice are less calorie-dense than other people. This is due to the important role of brown rice’s dietary fibre in weight management.
Q. Is it okay to eat brown rice every single day?
A. You should eat brown rice only a few times per week. This is due to the arsenic in brown rice. You should instead eat low-arsenic grain alternatives. These include quinoa and barley as well as buckwheat and millet.
Q.
A. Brown rice is healthy, it is undisputed. Arsenic can trigger certain health conditions. Even small amounts of arsenic can cause cancer, heart disease, type 2 diabetes, and other health problems. Brown rice should be eaten in moderation.
Q. Is brown rice more nutritious than basmati?
A. It reduces snacking and helps you eat less. Dietary fibre is also beneficial for digestion.
Q. Is brown rice good for flat stomachs?
A. Yes. Regular intake of brown rice can help to reduce belly fat. A study shows that brown rice may help reduce the amount of visceral fat in your abdomen. Brown rice is also high in fibre. Brown rice is high in fibre, which helps you lose weight by keeping you full and avoiding snacking or binging on unhealthy foods.
Q. Is brown rice difficult to digest?
A. Brown rice is slow to digest because of the bran and phytonutrients, which are nutritious and healthy. But, it is easy to digest if you cook it properly.
Q. Which rice has the lowest carbohydrate count?
A. Next is long-grain brown rice, which has 52 grams of carbohydrates. A cup of short-grain white Rice has 53 grams of carbohydrates.
Q. Can diabetics eat brown Rice?
A. Yes. Diabetic patients can eat brown rice when prescribed. Diabetes management may be possible thanks to the regulation of blood sugar levels by using dietary fibre, vitamins, antioxidants, and other essential minerals.
Q. Is brown rice good to eat for people with kidney disease?
A. If your kidneys are damaged, phosphorus can build up in your blood. This could cause calcium depletion and weakening of your bones.
Q. How many calories is a bowl brown rice?
A bowl of brown rice has 216 calories. Brown rice has 44 grams carbs, 3.5g fibre and 1.8g of fat.