2024 Author: Jasmine Walkman | [email protected]. Last modified: 2023-12-16 08:29
Brown rice, which many call the diamond among cereals and bread for everyone, is an extremely useful product, whose nutritional and taste qualities attract a number of fans around the world. An interesting fact is that all types of rice start exactly as Brown rice.
However, passing through a mill removes the bran / outer layer / of the grain. The white core is almost entirely composed of carbohydrates, while peeled bran is what contains everything valuable from a nutritional point of view. That is why brown rice is many times superior to white rice. In brown rice, the only thing that is removed is the inedible husk around the grain. It is the richest in nutrients among all forms of rice.
Brown rice has a brown color, in some cases a very slight greenish tinge may be observed. It has a natural strong aroma, which in some cases can be confused with mold.
Composition of brown rice
Brown rice far surpasses white in nutritional value. One cup of brown rice contains 3.5 g of fiber, while the same amount of white rice contains less than one gram. In addition to being high in fiber, brown rice is rich in carbohydrates, minerals, fats, B vitamins, potassium and selenium.
100 g Brown rice contain 12.4% water, 362 kcal, 3.5 g fiber, 76 g carbohydrates, 2.7 g fat, 7.5 g protein, 0 g cholesterol and 0 g sugars.
Selection and storage of brown rice
When you buy Brown rice, carefully inspect the package for signs of mold and other irregularities. The label must contain the information about the manufacturer and the expiration date.
Store brown rice in a dark and cool place to which there is no direct access to sunlight. The storage temperature should not exceed 20 degrees and the relative humidity should not exceed 75%. As it turned out, brown rice is very sensitive to high temperatures, so to keep it for a longer time, keep it in a cool place.
Brown rice in cooking
Brown rice is extremely tasty, but its preparation is longer compared to white rice. First, rinse the rice thoroughly, at least three times in cold water. Then let it soak in water for at least half an hour.
Drain and heat the stove to medium heat. Pour the rice into a saucepan and stir, lightly roasting at the same time. This takes a few minutes until the rice is fragrant and the grains are almost dry.
Add tsp. salt and fat, and after boiling cover it. Simmer for at least 40 minutes, turn off the heat and remove the lid after 15 minutes. This makes the rice extremely tasty and fragrant, you can combine it with meat or vegetables of your choice.
Another very tasty option for preparing brown rice is by cooking it in vegetable or mushroom broth, naturally under broth we mean the water from steamed vegetables with the preferred spices. Season with turmeric to get a fragrant rice with a great yellow color.
If you want to experiment, you can add cashews, apple slices, raisins, cranberries, mango cubes, garlic and onions to the rice. Boiled in mushroom broth Brown rice and garnished with mushrooms is a delicious dish that few resist.
With brown rice you can prepare many delicious recipes with rice such as chicken with rice, pork with rice, beef with rice, lean rice, traditional paella, pilaf, zucchini with rice, and why not our favorite rice rolls.
Benefits of brown rice
Brown rice does not contain gluten, which is present in almost all cereals and causes severe allergies. The starch contained in it does not lead to the accumulation of fat, which is an extremely important fact. Apart from the fact that brown rice does not cause fat accumulation, it supports the metabolism because it is extremely rich in fiber.
The high content of potassium in this rice greatly facilitates the days when we have decided to unload. It removes sodium from the body, which is the main culprit for the feeling of bloating.
Brown rice lowers cholesterol levels, contains manganese, which helps the body fight stress, and also beautifies the skin. The high content of B-complex vitamins and carbohydrates stimulates serotonin and acts as a powerful antidepressant.
Rice helps lower blood sugar levels, and scientific experiments have shown that people who eat rice at least twice a week suffer less from diabetes. For that reason Brown rice enters the menu of diabetics.
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Although white and brown rice contain approximately the same amount of calories, brown rice has a number of benefits that are not bad to know. About 100 grams of it are enough for us to feel full, and the starch contained in it does not lead to the accumulation of fat.
How To Cook Brown Rice
Brown rice is a very useful cereal, its second name is Asian Miracle. It contains many useful substances and does not allow us to accumulate fat. This type of rice does not contain gluten and does not cause allergies. It has a large amount of fiber and supports our metabolism.
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It is not bad to replace traditional recipes with white rice with brown. The smaller processing of the grains allows more useful nutrients in its composition. Here are some recipes to try the possible delicious combinations with brown rice, which is no less appetizing than white pearl rice.
Advantages Of Brown Over White Rice
Rice is one of the world's staple foods and a staple food in Asia. About 100 g of cereal is enough a day to saturate everyone. Rice contains starch, which, however, is processed quickly by the stomach and does not lead to obesity and other problems.
