Among various types of rice, brown rice is considered the most healthy staple because it has many beneficial nutrients improving numerous health problems. Therefore, brown rice has become a crucial ingredient in everyday meals.
An overview of brown rice
Brown rice is often called a whole grain because it retains the bran layers and the germ. With the removal of the hull (the protective outer part), brown rice is less processed compared to white rice, which retains the only core part – endosperm.
The color of brown rice results from the bran layers remaining after the process of hulling. The rice comes in a chewy texture and smells nutty after cooking.
Thanks to the minimal process, a rich source of nutrients such as vitamins and minerals remains in brown rice. In terms of nutrient profile, brown rice outperforms white rice in many categories when the former is higher in fiber, magnesium, vitamin B6, etc.
According to The U.S Food and Drug Administration, a serving of brown rice contains
|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|
As mentioned in the table, by eating brown rice, people can intake many different types of vitamins such as B1, B3, B5, and B6. Moreover, a considerable amount of magnesium is included in the rice. Magnesium is good for the development of bone, the regulation of blood glucose, the healing of the skin, and nerve function.
Importantly, there are only 216 calories in a cup of brown rice. This fact makes brown rice suitable for people who want to control their weight and follow healthy diets.
Types of brown rice
Brown rice is classified into various types to meet diverse customer requirements. Basically, there are 3 ways to categorize brown rice.
Classification by length
- Short grain brown rice
Short grain brown rice will become sticky after cooking, which is suitable for sambar, dal, or sushi. It requires only 25 minutes to cook this type of brown rice if it is soaked overnight.
- Medium grain brown rice
The texture of medium grain brown rice is tender and moist, making the rice mix well with soup or salad. For the best use, medium grain brown rice should be soaked in 4 hours, then it takes only 15 minutes to cook.
- Long grain brown rice
Long grain brown rice possesses a nutty flavor. It is the main ingredient in many dishes such as paellas and rice pilaf. The cooking time of long-grain brown rice is longer than the others, which is around 45 minutes.
Classification by color
- Light brown rice
Different from 3 given varieties that are classified based on the rice length, light brown rice is named by its color since half of the bran is removed during milling. This makes the rice less fiber and slightly nutty. Hence, it takes about 20 minutes to cook light brown rice.
Classification by type
- Sweet brown rice
Sweet brown rice is usually short or medium-grain rice. When cooked, the rice becomes 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 served after 22 minutes of cooking.
Brown rice’s health benefits
Due to the nutrient-dense content, various health benefits are offered by consuming brown rice (based on research of the American Eurasian Journal of Agronomy).
- Low risk of cancer
88% of a mineral called Manganese is contained in a cup of brown rice. This mineral contributes to the formation of superoxide dismutase. It is an antioxidant enzyme that is against free radicals – agents partially causing cancer.
- Diabetes management
The glycemic index in brown rice is low, which helps maintain a stable level of blood sugar. The International Journal of Food Sciences and Nutrition shows that 32% of the risk of having Diabetes can be reduced by eating brown rice.
- Digestion support
Adding brown rice to daily meals can help improve the human digestive system thanks to its high content of fiber. Bowel movement will be supported by the presence of fiber in brown rice; therefore, 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. As a result, brown rice is widely used by people who want to manage appropriate weight or to combat obesity.
- Heart health improvement
Fiber and magnesium in brown rice are useful in preventing heart disease and stroke. Adding brown rice into daily meals can lower 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 quite short, around 6 months. Hence, it is important to store brown rice in the right way.
For uncooked brown rice, it is highly recommended to store it in airtight containers. This way will prevent the oil in the bran layers from oxygen exposure, which can spoil the quality of the rice. Then, these containers of brown rice should be put in a cool space without sunlight such as refrigerators.
For cooked brown rice, it can be stored in the freezer or refrigerator to maintain the best quality. In this case, 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 before sealing.
K-Agriculture Factory is one of the leading suppliers of brown rice. If you want to buy this nutritious food with high quality at a reasonable price, please contact us via the website of K-Agriculture or WhatsApp +84855555694 (Ms. Evelyn).