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Diet and Nutrition 2023

6 main benefits of brown rice and how to make it

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6 main benefits of brown rice and how to make it
6 main benefits of brown rice and how to make it

Brown rice is a cereal rich in carbohydrates, fiber, vitamins and minerals, in addition to other substances that have antioxidant properties, such as polyphenols, oryzanol, phytosterols, tocotrienols and carotenoids, whose regular consumption contributes to the prevention of diseases, such as diabetes and obesity.

The main difference between brown and white rice is that the husk and germ are removed from the latter, which is the part of the grain that is rich in fiber and contains all the nutrients mentioned above, so is that white rice is associated with an increased risk of developing chronic diseases.

Consumption of brown rice can bring several he alth benefits, the main ones being:

  1. Improves intestinal he alth, due to the presence of fibers that help increase the size of stool volume and facilitate evacuation, being an excellent option for those who suffer from constipation belly;
  2. Contributes to weight loss,because, despite containing carbohydrates, it also has fiber that, when consumed in moderate amounts, helps to increase the feeling of satiety and decrease food consumption. In addition, brown rice has several bioactive compounds, namely gamma oryzanol, which is a promising compound against obesity;
  3. Helps reduce cholesterol, because it is rich in antioxidants, which reduce and prevent fat oxidation, reducing the risk of cardiovascular diseases;
  4. Contributes to blood sugar regulation, due to the presence of fiber, which gives brown rice a moderate glycemic index, so that blood glucose does not increase as much when consumed.In addition, some studies indicate that its antidiabetic properties may also be related to gamma oryzanol, which protects the cells of the pancreas responsible for producing insulin, which is a hormone that helps regulate sugar;
  5. Helps prevent cancer, as it has bioactive compounds with antioxidant and anti-inflammatory properties, which protect cells from damage caused by free radicals;
  6. Exercises a neuroprotective effect, due to the presence of antioxidants, helping to prevent neurodegenerative diseases such as Alzheimer's, for example.

In addition, brown rice is rich in proteins that, when combined with some legumes, such as beans, chickpeas or peas, create a good quality protein, which can be an excellent option for vegans, vegetarians or with celiac disease. A scientific study reports that brown rice protein is comparable to that of soy and whey protein.

Nutritional information for brown rice

The table below compares the nutritional value of brown rice with that of white rice:

Components 100 g cooked brown rice 100 g cooked long-grain rice
Calories 124 calories 125 calories
Proteins 2, 6 g 2, 5 g
Fat 1, 0 g 0, 2 g
Carbohydrates 25, 8 g 28 g
Fibers 2, 7 g 0, 8 g
Vitamin B1 0, 08 mg 0.01 mg
Vitamin B2 0, 04 mg 0.01 mg
Vitamin B3 0, 4 mg 0, 6 mg
Vitamin B6 0, 1 mg 0, 08 mg
Vitamin B9 4 mcg 5, 8 mcg
Calcium 10 mg 7 mg
Magnesium 59 mg 15 mg
Phosphorus 106 mg 33 mg
Iron 0, 3 mg 0, 2 mg
Zinc 0.7 mg 0, 6 mg

How to prepare brown rice

The proportion for cooking rice is 1:3, that is, the amount of water must always be three times that of rice. First, the brown rice should be soaked, adding enough water to cover it, for about 20 minutes.

To prepare the rice, put 1 or 2 tablespoons of oil in a pan and, when it is hot, add 1 cup of brown rice and mix to prevent it from sticking. Then add the 3 cups of water and a pinch of s alt, cook on medium heat until the water boils and, when this occurs, the temperature must be reduced to low heat, then cover the pan, to cook for approximately 30 minutes. or more until cooked.

When you start to see holes between the rice, turn off the heat and let it rest for a few more minutes with the lid open, allowing the rice to finish absorbing the water.

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