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Brown rice is whole grain rice which is loaded with goodness and health benefits. Brown rice is packed with nutrients. It has vitamins, minerals, fibre and also it’s a good source of protein. The process by which it is produced removes only the outermost layer (the hull) of the rice kernel and produces less damage to the nutritional benefits of the grain. When the brown rice is further milled to remove the bran and most of the germ layer the result is White rice, also a rice that has lost many more nutrients in the process. White rice contains minimal traces of proteins and dietary fibre.
Calorie count for 1 cup (140 gms) of brown rice. (Approx.)
Total energy: 203kcal, Total carbs: 39gms, Protein: 5gms, Total fat: 3gms, Sodium: 15mg, Potassium: 100mg, Iron: 6%.
Refined products such as white rice has very high Glycemic Index (GI). Foods with high GI spikes the blood glucose level thus increasing the risk for diabetes. Foods with less GI such as brown rice, takes longer time is digestion. Thus the blood glucose level changes in much slower pace.
HOW TO CONSUME
Cooking brown rice is easy and simple. It’s just that it takes more time and water than white rice.
3 easy steps to cook 1 cup of brown rice
Step 1: Take 1 cup brown rice and 2.5 cups of salted water in a large saucepan.
Step 2: Bring it to boil. Then reduce the heat to simmer, covered until tender. It takes around 40 – 50 mins to get cooked. Let it stand for 5 mins till the liquid evaporates.
Step 3: Fluff it with a fork. Your rice is ready
Brown rice can be eaten with various Indian curries. It can be served as an accompaniment in continental recipes like grilled vegetables, grilled fish, and steak.
Lopamudra Banerjee is a Reebok certified group training instructor in cardio & strength training exercises. She has also undergone training and certification from IKFF in Kettlebell, Indoor/Outdoor bootcamp and Resistance training instructor. She is currently undergoing personal training certification course from American Council on Exercise (ACE). She can be reached at lopa27sep[at]gmail.com.
iam in kerala. i already using this brown rise. very good health for brown rise
Very Helpful. Thanks to Joybynature for a wonderful descriptions.
Iam also into dance n fitness..
Its good to have such blogs…we need more awareness for health.keepit up cheers..
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