Brown rice is a nutrition packed whole grain loaded with lots of healthy components. It is good for the heart, brain, muscles and bones and offers multiple health benefits. In comparison to its white counterpart, brown rice is nutritionally much superior.
Earn brown-ie points for your health with brown rice!
Read on to know more!
Rice is a staple food item especially in Asia and is a primary crop grown all over the world. There are different types of rice including black, red, brown and white but when it comes to health benefits, not all are at par. Brown rice is one of the healthiest varieties of rice
Brown rice is the pre-processed stage of its white counterpart. When after harvesting of rice, the outer layer called the husk is removed, brown rice is obtained. Further, if the bran, as well as the seed germ, are removed, white rice is obtained.
The bran and the germ provide natural wholeness to the grain and contain good amounts of proteins, calcium, thiamine, magnesium, potassium and fibre.
Other varieties of rice such as black and red rice are full of potent natural antioxidants called anthocyanins that lend the seeds their respective colours. Red and black rice are considered even healthier than brown and white rice because they reduce oxidation at artery level, protect cells against free radical damage and help in the prevention of chronic diseases such as heart disease, diabetes and cancer. (Source: https://www.natureword.com/tag/brown-rice-side-effects/)
Nevertheless, brown rice boasts of multiple health benefits such as reduction of obesity, constipation prevention, diabetes regulation, reduction of stress in lactating women, cancer prevention, immunity and nervous system boost, insomnia relief, cholesterol reduction, prevention of gallstones, etc.
Unless it is broken, brown rice generally takes a longer duration to get cooked as compared to white rice.
Germinated brown rice:
Germinated brown rice or sprouted brown rice is a popular form of brown rice because of the high nutritional value that it offers. This is due to the presence of gama-aminobutyric acid (GABA). By soaking and sprouting brown rice in water for a specified number of hours, GABA is obtained and it also leads to significant increase in essential components such as vitamin E, vitamin B6, ferulic acid, magnesium, potassium, lysine, thiamine, niacin, and dietary fibre. It can be preserved in its dried form to increase its shelf life without affecting its augmented nutritional value.
Selection- Brown rice comprises essential natural oils which that can go stale when stored for too long. Therefore, in order to ensure freshness, it is advisable to check its expiry date before purchasing.
Storage- You can store raw brown rice for up to six months in an airtight container at room temperature to keep it fresh. It can also be refrigerated to preserve it for longer.
Cooked brown rice should not be reheated more than once and not stored at the normal room temperature. Incorrect storage of cooked rice can cause food poisoning because it triggers the growth of a kind of bacteria called Bacillus cereus.
Brown rice is a natural wholesome food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium, and potassium. Its vitamin wealth includes vitamin B1 (thiamine), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. It is a source of protein and adds a good amount of fibre to our diet. Along with this, it is also a provider of health-supportive vital fatty acids. (Source: https://www.organicfacts.net/health-benefits/cereal/brown-rice.html)
Brown Rice, long grain, cooked
|vitamin B3||2.98 mg||19||1.5||good|
Density>=7.6 AND DRI/DV>=10%
|very good||DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
Density>=1.5 AND DRI/DV>=2.5%
Weight management- Consumption of brown rice gives a feeling of fullness of stomach, thus, preventing unnecessary cravings and overeating.
Prevents constipation- The fibre content of brown rice improves digestion and keeps the bowel function at its peak and well regulated.
Controls Diabetes- Brown rice is useful for people suffering from diabetes and hyperglycemia as it has a low glycemic content that aids in the stabilization of blood sugar levels in the body by preventing insulin surges. Studies have shown that it is a complex carbohydrate which helps in the slower release of sugar as compared to white rice.
Reduces Stress in Lactating Women- Studies suggest that intake of sprouted brown rice during lactation enhances body’s ability to resist stress by improving mental health and immunity.
Prevents Cancer- Due to the presence of potent antioxidants and high fibre content, brown rice is useful in the avoidance of breast cancer, colon cancer and leukaemia. Its fibre content binds itself to the harmful cancer-causing toxins in the body and prevents the toxins from getting attached to the colon walls.
Boosts Immunity- Brown rice comprises significant quantities of vitamins, minerals, and essential phenolic components and all of these help in boosting the body’s immune system.
Boosts Nervous System Functioning- Due to the presence of essential minerals such as magnesium and manganese and vitamin B, brown rice accelerates the brain metabolism. These nutrients balance the activity of calcium in the body and help in regulating nerves and muscle tone.
Relieves Insomnia- Because of being a natural source of the sleep hormone melatonin, brown rice helps in curing insomnia by improving the quality of sleep.
Bone Health- Brown rice’s magnesium and calcium content help in keeping the bones healthy and strong.
Reduces Cholesterol- The oil that is present in brown rice helps in reducing the levels of LDL cholesterol to a great extent. This makes brown rice one of the healthiest grains in our diet. The fibre in it binds itself to the cholesterol in the digestive system and excretes it out of the body.
Rice has a tendency to absorb arsenic from the soil which is harmful for the health. Thus, organically grown rice is recommended for consumption purposes.