in Benefits, Food & Drink
Weight Control with Brown Rice – Brown Rice Benefits for Metabolism
Rice constitutes to be the primary crops cultivated all across the world. Being easy to cook, many people prefer to have rice as the meals along with vegetable and mutton curries. There are various types of rice, brown rice being at the top of the list! There are innumerable brown rice benefits which are responsible for its growing popularity.
If you wonder is brown rice healthy, then yes it is very healthy indeed! The rich nutrient profile of the rice makes it very healthy. It is beneficial for maintaining a healthy heart life, controls Diabetes, prevents constipation, helps in weight management, etc.
Topics Covered In The Article:
Types Of Rice
Brown Rice Facts
Nutritional Profile Of Brown Rice
Is Brown Rice Healthier Than White Rice?
Health Benefits Of Brown Rice
Brown Rice And Diabetes?
Have You Heard Of Brown Rice For Weight Loss?
Cooking And The Preparation Time For Brown Rice
Shelf Life And Storage Of Brown Rice
Types Of Rice:
The market is flooded with a wide spectrum of varieties of rice. Owing to the rich brown rice nutrition, most people prefer to have it than the other varieties. The various varieties of rice can be enlisted as follows:
- White Rice.
- Brown Rice.
- Basmati Rice.
- Glutinous Rice.
Brown Rice Facts:
Brown rice constitutes to be one of the most preferred varieties of rice amongst all varieties. The innumerable brown rice benefits for the health make it very popular.
In simple terms, brown rice is the white rice which hasn’t undergone the process of refining. If the hull and the bran around the kernel of the rice aren’t removed, it can be considered to be brown rice. Owing to the presence of the hull, the protein in brown rice will remain intact.
After the rice undergoes processing, refining, and polishing, it becomes the white rice. The rich nutritional value of brown rice is responsible for the innumerable health benefits. Brown rice is a rich source of vital minerals, vitamins, nutrients, etc.
Through the process of refining, processing, and polishing, maximum of the nutrients will get lost from the rice. If the nutrients are lost from the rice, the brown rice benefits for health will get negligible.
The brown rice calories make it one of the healthiest foods amongst all. It plays a major role in maintaining all the vital organs of the body healthy and facilitates proper body functioning.
Nutritional Profile Of Brown Rice:
Brown rice is a rich source of vital nutrients, vitamins, and minerals. The carbs in brown rice are mainly responsible for its innumerable health benefits.
The following table will give you the brown rice nutrition facts in 1 cup of cooked brown rice:
| Selenium | 35% |
| Manganese | 88% |
| Magnesium | 21% |
| Phosphorous | 23% |
| Copper | 21% |
| Fiber | 3.5 gm |
| Proteins | 10% |
| Carbohydrates | 20% |
| Calories | 12% |
| Sugar | 0.78 gm |
| Fat | 1.75 gm |
| Vitamin B12 | 1% |
| Vitamin B6 | 17% |
| Vitamin B3 | 19% |
| Vitamin B2 | 5% |
| Vitamin B1 | 17% |
| Vitamin E | 0.07 mg |
| Vitamin K | 1.17 mcg |
| Folate | 2% |
| Calcium | 19.50 mg |
| Zinc | 11% |
| Iron | 5% |
| Biotin | 5% |
Is Brown Rice Healthier Than White Rice?
If you wonder is brown rice healthy, then the simple answer to the question is yes! The innumerable health benefits of brown rice can be endowed with the presence of Folate, Thiamine, Fiber, Potassium, Calcium, Magnesium, Manganese, etc.
During the processing, refining, and polishing of the rice, most of the nutrients will be lost. However, white rice is fortified and healthy for consumption. However, the brown rice benefits are more because of the presence of more nutrients than white rice.
Incorporating a healthy brown rice diet in the daily plan will facilitate in weight management. The natural nutritional component makes the rice healthy and very beneficial. Since white rice gets stripped off the vital nutrients during the process of refining, brown rice will have maximum nutrients.
Health Benefits Of Brown Rice:
There are innumerable brown rice benefits which are responsible for its growing popularity amongst the masses. It helps in reducing the risk of developing different types of Cancers in the body owing to the rich composition of Selenium. Selenium is an essential mineral for reducing Cardiac problems, alleviating Arthritis, etc.
Healthy Heart And Brown Rice:
The regular intake of organic brown rice benefits the reproductive and nervous systems of the body. It has also been found out that the regular consumption of brown rice is associated with a healthy heart life.
Owing to the rich composition of naturally occurring oils, brown rice is very healthy for maintaining the levels of Cholesterol in the blood. The brown rice calories are almost negligible and hence, it turns out to be very healthy.
Brown Rice & Fiber:
One of the best brown rice benefits is the regulation of digestion. Being rich in fiber, brown rice will help in averting constipation, preventing piles and hemorrhoids, easing the process of digestion, etc.
Brown rice acts as an excellent food for babies owing to the rich nutritional profile. The calories in cooked brown rice are just appropriate for the healthy development and growth of babies. Since brown rice is bland in taste yet delicious, it is readily accepted by most babies.
One of the most striking brown rice benefits is the preventing of the overgrowth of microorganisms in the body. It is found to prevent Candida yeast infections in the body of people who consume brown rice regularly.
Brown Rice And Diabetes?
It has been known for a long time that people who suffer from Diabetes must regularly consume brown rice. The frequent consumption of brown rice helps in the healthy maintenance of the sugar levels in the blood. Thus, brown rice Diabetes will go hand in hand!
The brown rice nutrition facts show that it is one of the healthiest grains amongst all the grains. The regular intake of brown rice will help in keeping the blood sugar levels under control.
Have You Heard Of Brown Rice For Weight Loss?
The benefits of brown rice weight loss have been known to mankind from time immemorial! The regular intake of brown rice is associated with the healthy maintenance of body weight. People who are trying to lose weight swear by the miracle grain!
The brown rice fiber facilitates in easing the process of digestion and protects the body from constipation and indigestion. Regular bowel movements will help in controlling the appetite, keeping the individual satisfied for long durations of time, preventing constipation, etc.
Regular exercise, lifestyles, and the diet we eat, all work cumulatively in keeping the weight under control. The brown rice weight loss is gaining popularity with the masses. People are experimenting with the brown rice recipes to incorporate it into the daily diet plan.
Brown Rice-Healthy Skin
There are many benefits of brown rice for the skin as it helps in fighting the free radicals in the body. Brown rice is considered to be a storehouse of vital antioxidants, which helps in maintaining the skin healthily and glowing.
Cooking And The Preparation Time For Brown Rice:
The rich nutritional value of brown rice is the reason why most people prefer to eat it than the white rice. However, you must ensure to wash it thoroughly before cooking to remove the dirt from it since the hull is intact.
It is paramount to keep in mind that brown rice will take longer time for cooking than the white rice. It takes about 35 minutes to get cooked and become soft to extract the best brown rice benefits.
Thoroughly washing the brown rice in cold water after cooking will help in keeping the grains soft yet non-sticky. It can then be consumed easily along with other curries and vegetables. The carbs in brown rice make it very healthy for regular intake.
Brown Rice Recipes:
Brown rice finds extensive use in the various delicacies in both the powdered and the cooked form. Most people use brown rice as a side dish. Many snacking items can be prepared from brown rice. People are experimenting with the recipes of organic brown rice owing to its rich nutritional profile.
There are various ways in which you can incorporate brown rice in the daily diet plan and make use of the best brown rice benefits, which can be enlisted as follows:
Brown rice pulao:
Vegetable pulao wherein you replace the white rice with brown rice is brown rice pulao. You can add the veggies of your choice and preference. Most common vegetables in pulao include carrots, bell peppers, peas, beans, etc.
Brown rice onion pilaf:
Cooked brown rice with caramelized onions and a pinch of cinnamon make a delicious treat.
Mushroom brown rice:
Cooked brown rice with steamed mushrooms is an amazing and wholesome side dish.
Brown rice Risotto:
One of the healthiest lunch ideas is the brown rice risotto. It is a meal packed with cooked brown rice, olives, mixed veggies of your choice, and some lemon juice.
Brown rice and raw mango curry:
Raw mango curry with coconut cream is a recipe from Kerala. The curry makes a delicious meal with steamed brown rice.
Chicken Szechwan brown rice:
Szechwan rice makes a wonderful meal when cooked with basmati brown rice. You can have some boneless chicken pieces, loose prawns, diced vegetables, etc. along with the rice.
Mutton Khichdi:
Mutton khichdi is a traditional dish made mostly by Muslims. It includes mutton, lentils, brown rice, and some masala.
Brown rice salad with avocados:
Salads turn out to be very healthy and satisfying. Steam brown rice with some diced spring onions, avocados, bell peppers, tomatoes, ginger powder, garlic powder, olive oil, and lemon rind make a healthy salad.
Shelf Life And Storage Of Brown Rice:
One of the most striking features of brown rice is that they are available in the bulk as well as packed forms. It is of paramount importance to check the best-before date or the expiry date while buying the brown rice to be able to get the best brown rice benefits.
There are innumerable benefits of brown rice but the storage plays a critical role in maintaining the brown rice nutrition intact. The packaged variety of brown rice can turn rancid due to the presence of the natural oils in it!
On long durations of time, the brown rice must be carefully stored to maintain its taste. The presence of moisture in the container or the packet can lead to spoilage of the rice. Hence, the protein in brown rice can get altered in the presence of moisture.
Brown rice can be stored in an air-tight container for a maximum of six months. In the absence of moisture, the taste of the rice won’t get altered. When compared to white rice, brown rice can turn stale if they aren’t stored appropriately with proper precaution. For people who have a brown rice diet, it is best to buy the stock every alternate month.
Brown rice can be best stored in a refrigerator than keeping it at room temperature. In contrast to brown rice, you can conveniently store white rice in a cool and dry place without refrigeration. Beyond the time period of six months, the various brown rice benefits will become nil due to spoilage.
The calories in cooked brown rice can get altered on storage beyond eight days. Hence, it is safe to store the cooked brown rice for about a maximum of seven days on refrigeration.
The innumerable brown rice benefits are responsible for its growing popularity. People are incorporating brown rice in the daily diet plan either as a meal or through snacks to get the best benefits from it!
The various health benefits of brown rice make it one of the most preferred foods nowadays. So, incorporate brown rice into your diet plan and get on the track of healthy life.
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