Brown Rice

Description

Adding brown rice as a dietary staple may help people who are overweight to shed more pounds and reduce their body mass index, a common marker of healthy or unhealthy weight. Brown rice also contains more dietary fiber than white rice. Higher-fiber foods cause you to feel fuller longer while taking in fewer calories.

Brown rice is richer in nutrients compared to white rice and provides numerous health benefits:

• Brown rice is a rich source of vitamins (folate and vitamin B2, B3, B5, and B6), fulfilling our body’s vitamin requirement to a great extent.
• This whole grain has a remarkable amount of manganese. Manganese is crucial for our body for many processes such as bone development, muscle contraction, functioning of the nervous system, and wound healing.
• Brown rice food has a lower glycaemic index (GI), which helps in reducing blood sugar levels.
• Brown rice is an excellent source of antioxidants (flavonoids and phenol compounds) that prevent our body from various oxidative conditions.
• Compared to white rice, brown rice is a fiber-rich whole grain that helps in weight maintenance regimen.
• Brown rice is high in fibers, lignans, and magnesium minerals, which plays a critical role in keeping our heart healthy, thus reducing the risk of heart diseases.
• This whole grain is a gluten-free food product making it a food of choice for people intolerant or allergic to gluten-rich food.
• Brown rice also contains minerals such as iron, copper, zinc, phosphorus, and selenium that have countless health benefits.

How to cook brown rice ?

Rinse 1 cup brown rice in a fine-mesh sieve under cold water for 30 seconds. Drain.Combine the rice, a big pinch of kosher salt and 2 cups water in a wide, medium saucepan.Bring the water to a boil. Reduce the heat to low, cover and simmer until all liquid is absorbed, about 30 minutes.Remove from the heat and let sit, covered, for 10 minutes. Fluff with a fork before serving.