Brown Rice

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.

NUTRITIONAL VALUE

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.

HEALTH BENEFITS

• The bran of the brown rice has oil in it which helps in lowering the LDL cholesterol, also called the bad cholesterol. At the same time a diet high in whole grains can increase the level of HDL cholesterol, the good cholesterol.
• Brown rice gives 14 percent of the recommended daily requirement of fibre. Fibre works to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breast, preventing cancer from developing in those areas.
• Brown rice contains plant lignans (group of chemical compounds found in plants) which can prevent heart disease. In post-menopausal women it slows the progression of atherosclerosis. (Building up of plaque in the arteries).
• One cup of brown rice contains 88% of the recommended daily value of manganese. It is an important nutrient which fights free radical, which means lowering the risk of cancer.
• Selenium is another nutrient found in brown rice which helps destroy cancer cells and even repair DNA. It is important in regulating the thyroid hormone.
• Whole grain like brown rice helps in maintaining a healthy body weight. Because of its high fibre content it makes the tummy feel full which translates to smaller meal portions.
• This is one of the best kept secret of brown rice. The anti-oxidant level of this rice is right up there as compared to blueberries, strawberries and other fruits and vegetables.
• Brown rice cereal or rice itself is a perfect baby food because of its dense natural nutrition and fibre. This is a much better choice that refined white rice cereals products.
• Brown rice has a nutty flavour. Brown rice flour can be used to make pancakes, bread and other baked products.

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.

Contributed by:

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.