Brown rice is a whole grain that gives rich health benefits. Unlike white rice, brown rice keeps its bran and germ, which are packed with nutrients. This makes it a nutritional powerhouse, offering more fiber, vitamins, and minerals than its refined counterpart.
HEALTH BENEFITS OF BROWN RICE.
- DIGESTIVE HEALTH: The high fiber content helps to support digestion, prevent constipation, and promote a healthy gut microbiome.
- STABILITY IN BLOOD SUGAR: Brown rice has a lower glycemic index than white rice, making it good for people with diabetes or those trying to control blood sugar levels.
- ENHANCE HEART VITALITY: Rich in magnesium and lignans, brown rice may support overall cardiovascular health, reduce blood pressure and lower cholesterol.
- PROMOTES WEIGHT MANAGEMENT: the fiber keeps you fuller for longer, which can reduce overeating and assist healthy weight reduction.
- NATURAL GLUTEN-FREE: ideal for people with gluten intolerance or celiac disease, brown rice is a safe grain option.
VARIETIES OF BROWN RICE.
- Short-grain: sticky, great for sushi or puddings.
- Medium-grain: slightly chewy, good for salads and side dishes.
- Long-grain: light and fluffy, perfect for daily meals.
There’s also brown basmati and brown jasmine, which have fragrant aromas and unique textures.
HOW TO COOK BROWN RICE
Brown rice takes longer to cook than white rice, about 40-45 minutes, but it worth it.
Basic method:
- Rinse 1 cup of brown rice
- Combine with 2.5 cups of water.
- Bring to boil, then cover and simmer until tender.
You can also try it in:
- Stir-fries * grain bowls * soups and stews * salads * side dishes with vegetables or lean proteins.
Brown rice is a nutritious and versatile grain that offers numerous health benefits. By choosing brown rice over white rice, you can significantly improve your diet and overall well-being.
—BY: ADENOLA ENIOLA.