Brown rice – Healthy food to add in your daily meals

Brown rice – Healthy food to add in your daily meals

Among many kinds of rice, brown rice nowadays is really popular, especially with health-conscious people. Containing a lot of vital nutrients, brown rice should definitely be added to our daily meals.

An overview of brown rice

Brown rice is also known as a variety of whole grain rice since it retains the bran layers and the germ. Brown rice is less processed than white rice since its hull is removed and the core part – endosperm is retained.

The color of brown rice comes from the bran layers remaining after the hulling process. The rice becomes chewy and has a nutty smell after cooking.

Owing to the special process of keeping endosperm, many nutrients such as vitamins and minerals remain in brown rice. In terms of nutrition fact, brown rice , in comparison with white rice, is higher in fiber, magnesium, vitamin B6, etc.

According to The U.S Food and Drug Administration, each serving of brown rice has:

Calories 216 Carbs 44 g

Fiber 3.5 g Fat 1.8 g

Protein 5 g Vitamin B1 12% of the RDI

Vitamin B3 15% of the RDI Vitamin B6 14% of the RDI

Vitamin B5 6% of the RDI Iron 5% of the RDI

Magnesium 21% of the RDI Phosphorus 16% of the RDI

Zinc 8% of the RDI Cooper 10% of the RDI

Manganese 88% of the RDI Selenium 27% of the RDI

By eating brown rice, people can absorb many different types of vitamins such as B1, B3, B5, and B6. In addition, a significant amount of magnesium is retained in the rice. Magnesium is vital for the development of bone, the regulation of blood glucose, the healing of the skin, and nerve function.

Moreover, in a cup of brown rice, there are only 216 calories. Thus. Brown rice is suitable for health-conscious people who want to control their weight and pursue a healthy diets.

Brown rice versus white rice

Types of brown rice

Brown rice is categorized into many types. Basically, there are 3 ways to classify brown rice.

Classification by length of organic brown rice

  • Short grain brown rice

Short grain brown rice becomes sticky after being cooked, which is an ingredient of sambar, dal, or sushi. It takes only 25 minutes to cook this type of brown rice if it is soaked in the water overnight.

  • Medium grain brown rice
    The texture of medium grain brown rice is tender and moist, suitable to mix with soup or salad. Medium grain brown rice should be soaked in water for 4 hours, and takes only 15 minutes to cook.
  • Long grain brown rice
    Long grain brown rice has a nutty flavor. It is the main ingredient in many recipes such as paellas and rice pilaf. The cooking of long-grain brown rice takes longer than the others, around 45 minutes.

Classification by color of brown rice

Light brown rice

Light brown rice is named by its color as half of the bran is removed during the milling process. Thus, the rice has less fiber and is slightly nutty. It takes about 20 minutes to cook light brown rice.

Classification by type of organic brown rice

  • Sweet brown rice

Sweet brown rice is short or medium-grain rice. After being cooked, the rice is sticky due to the high starch content. The cooking time of sweet brown rice is about 35 minutes.

  • Brown basmati rice

Normally, basmati brown rice has a long-grain shape. When it cooks up, the rice becomes dry and firm. Brown basmati rice is widely used to make pilafs and biryanis. It can be eaten after 22 minutes of cooking.

Brown rice’s health benefits

Due to containing many nutrients, various health benefits are offered by eating brown rice.

  • Low risk of cancer

88% of a mineral called Manganese is served in a cup of brown rice. This mineral is important for the formation of superoxide dismutase. It is an antioxidant enzyme that counteracts free radicals – agents partially causing cancer.

  • Diabetes management

The glycemic index in brown rice is low, helping our bodies to maintain a stable level of blood sugar. The International Journal of Food Sciences and Nutrition indicates that 32% of the risk Diabetes can be decreased by eating brown rice.

  • Digestion support

Having brown rice in our daily meals can help improve the human digestive system owing to its high content of fiber. Bowel movement can be supported by the fiber in brown rice; thus, consumers will feel full for a long period of time.

  • Weight control

The glycemic index in brown rice is low, which is only 216 calories in a cup.Thus, brown rice is widely consumed by people who want to manage weight or to counteract obesity.

  • Heart health improvement

Fiber and magnesium in brown rice are important for preventing heart disease and stroke. Adding brown rice to daily meals can reduce the risk of stroke by 12% and that of heart diseases by 22%.

How to preserve brown rice

The shelf life of brown rice is fairly short, around 6 months. Therefore, it is important to store brown rice in an appropriate way.

For raw brown rice, it is compulsory to store it in airtight containers. This will prevent the oil in the bran layers from oxygen exposure, which can spoil the quality of the rice. Thus, these containers of brown rice need to be put in a cool space without sunlight such as fridges.

For cooked brown rice, it can be stored in the freezer or refrigerator to keep the flavour. Also, people should use freezer bags rather than containers for space-saving. After putting the rice into the freezer bags, the air has to be removed to be sealed.

Preserve brown rice

K-Agriculture Factory is one of the major suppliers of brown rice. If you want to buy this type of rice with high quality at affordable prices, please contact us via the website of K-Agriculture or WhatsApp at +84855555694 (Ms. Evelyn).

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