Brown rice is a popular whole grain that has gained immense popularity in recent years. Is brown rice good for you? The answer is an absolute yes. But how does it help your health? Let K-agriculture help you figure it out. In this article, we’ll take a closer look at the nutritional benefits of brown rice and explore some easy and delicious ways to incorporate it into your diet.
Contents
An overview of brown rice
White rice and brown rice both originate from the same region, but the milling methods are different. Only the outer husk is removed from brown rice, leaving the internal bran covering intact, which preserves the grain’s original brown color. Aside from color, brown rice variants differ greatly from conventional white rice in terms of their nutritional aroma, composition, and texture, as well as across different kinds of brown rice.
An overview of brown rice
The current wholesale market offers a huge selection of brown rice variations. There are as many types of brown rice as there are of white rice because it is simply raw rice that has the husk still on it.
Several of the preferred types of brown rice are as follows:
- Jasmine brown rice
- Basmati brown rice
- Japonica brown rice
Nutritional value
Brown rice is different from white rice. Indeed, many people prefer brown rice not just for its flavor, but also for its superior nutritional value when compared to regular white rice.
Nutritional value
One half-cup serving of long-grain brown rice typically contains:
- 110-120 calories
- 2-3 grams of fiber
- 2-3 grams of protein
- 24 grams of carbohydrates
0-1 gram of fat
Providing a wealth of vitamins and minerals, brown rice is also a rich source of phenols and flavonoids – two types of antioxidants that can aid in reducing cellular damage and the risk of premature aging.
Health benefits of brown rice
Is brown rice good for you? As we can see, the nutritional value of brown rice is considered abundant and healthy. Here is a list of three fundamental advantages when you eat brown rice.
Is brown rice good for you?
Prevent diabetes
Brown rice has a low glycemic index (GI), which means that it doesn’t cause a sudden increase in blood sugar levels after consumption. Studies have revealed that consuming three servings of whole grains like brown rice per day can lower the risk of developing type 2 diabetes by up to 32%.
Prevent diabetes
Conversely, white rice can increase the risk of diabetes. According to another study, individuals who consume high amounts of white rice have a 17% higher chance of developing diabetes than those who consume less. Researchers suggest that substituting approximately 50 grams of white rice with brown rice per day can lower the risk of diabetes by 16%.
Good for heart health
Brown rice is a heart-healthy food as it contains several nutrients that promote heart health. Its high dietary fiber content can significantly lower the risk of heart disease-related deaths. Additionally, brown rice is abundant in magnesium, which can make an individual less susceptible to heart disease and stroke.
According to studies, incorporating more whole grains in your diet, such as brown rice, can decrease the risk of heart disease by up to 22% and the risk of stroke by up to 12%.
Help with weight loss
Help with weight loss
Incorporating brown rice as a dietary staple may aid overweight individuals in losing more weight and decreasing their body mass index, which is a common indicator of healthy or unhealthy weight.
Furthermore, brown rice has a higher content of dietary fiber than white rice. Foods that are rich in fiber make you feel full for a longer period while consuming fewer calories. If you replace white rice with brown rice, you can eat less without feeling more famished.
6 Tips to season brown rice
After knowing how to cook brown rice in rice cooker, you may desire to know how to season your brown rice. Here are six ways to help you make your cooked brown rice more scrumptious.
- To add more fiber and protein, you can include half a cup of cooked black beans in the mix. Black beans also complement the nutty flavor of brown rice, making it a household favorite.
- For a burst of freshness and texture, add some pico de gallo, which is a mix of diced tomatoes, onions, jalapenos, and cilantro. You can also use chopped fresh tomatoes and cilantro, which add a unique flavor and aroma to the dish.
6 Tips to season brown rice
- To provide a savory umami flavor, add a small amount of soy sauce while cooking the rice. The soy sauce helps to balance the flavors and brings out the nuttiness of the brown rice. However, it is essential to use it in moderation as it can overpower the dish’s taste.
- For a little heat and tang, mix in a dab of taco sauce or Tabasco sauce. This will add some zing to the dish and complement the sweetness of the brown rice and black beans.
- To add a special and delectable mixture, sprinkle some salt and Parmesan cheese over the rice. This might seem like an odd combination, but the nutty flavor of brown rice pairs well with the savory and salty taste of Parmesan cheese.
- If you want to make the dish more filling, you can add some cooked vegetables like broccoli, carrots, or bell peppers. These veggies also add color and nutrients to the dish, making it more nutritious and appealing.
To conclude, brown rice is a highly nutritious food that provides numerous health benefits. It contains more fiber, vitamins, and minerals than white rice, and has been linked to a reduced risk of several chronic diseases. While brown rice may take a bit longer to cook than white rice, its health benefits make it a worthwhile addition to your diet. Incorporating brown rice into your meals is an easy and delicious way to improve your overall health and well-being.
We hope you found our article informative and helpful. If you have any questions, please feel free to leave a comment below, and K-agriculture, one of the leading rice factories, will be happy to provide you with further explanations free of charge about rice.
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