Brown rice is not a specific kind of rice. All varieties of rice are ‘brown’ before they are polished to whiteness. Rice grains have a number of layers. Brown rice is rice in which only the outer layer of rice (called the husk) is removed. When this rice is completely milled, the layer of bran covering the rice grain is polished away leaving the rice white – pretty to look at and immensely depleted of nutritional value.
There are two varieties of brown rice:
- Dark brown rice is fully unpolished and rich in bran
- Light brown rice is slightly polished and therefore a part of the bran layer is removed
According to reports, when the bran layer is removed, the nutritional value of rice is greatly reduced. For instance, polishing destroys approximately 80 % of Vitamin B1, 90% of Vitamin B6, 67% of Vitamin B3 and almost 60% of iron content. A good amount of other useful nutrients like manganese, phosphorus and magnesium are also lost. White rice is almost completely devoid of dietary fiber and essential fatty acids. Then, why polish it at all? Rice is polished to extend its shelf life.
Health benefits of Brown Rice
Brown rice is the best way to have rice. It is rich in essential nutrients, fatty acids and fiber. The fiber content in brown rice is valuable as it helps regulate blood sugar levels and aids elimination. According to the American Journal of Clinical Nutrition, the fiber content in brown rice helps weight loss and is helpful in weight maintenance. A study found that women who consistently ate brown rice weighed lesser than those who ate white rice. There is even a Rice Diet book, and many forms of Brown rice diets.
Brown rice has many trace minerals like manganese, selenium and magnesium. A single cup of brown rice provides more than 88% of the body’s daily requirement for manganese. Manganese keeps the nervous system healthy and is critical for protecting the body from the destructive action of free radicals. Selenium strengthens immunity and plays an important role in metabolism. Selenium also has an important role in preventing cancerous growth within the body.
Trace minerals found in brown rice contributes to the health of bones, teeth, muscles and nails.
Brown rice contains rice bran oil which helps to keep blood cholesterol levels down. This helps postmenopausal women who suffer from high cholesterol and blood pressure levels. Since brown rice contains insoluble fiber, it can help prevent the development of gallstones in women.
Brown rice can also slow down the build-up of plaque within the blood vessels. Thus, it protects the body from cardiovascular diseases.
One of the main reasons for developing metabolic syndrome is white rice which aggravates insulin resistance and leads to high cholesterol, triglyceride and blood pressure levels. On the other hand, the fiber content in brown rice shields the body from deadly diseases like cancer and prevents the development of metabolic syndrome.
For more about the nutrients in brown rice visit Brown Rice Calories and Nutrition Facts
How to cook and eat
Brown rice may be cooked and eaten just like polished rice. In places where rice is the staple diet, it is combined with cooked vegetables to make a whole meal consisting of the right amounts of carbohydrates, proteins and fats. Perfect for a healthy diet.
A word of caution: Some people may experience bloating when they eat too much rice.
Mix cooked rice with cinnamon, milk, raisins, honey and almonds to make rice pudding.
Leftover rice may be used to make rice salads.
Rice and vegetables may be used to stuff pita bread.
In conclusion
Brown rice is healthy and filling. It’s a great food to curb your appetite naturally. It supplies a whole bunch of essential nutrients. It is also a fine way to enjoy rice, if you happen to be partial to it. It may be a little pricier than the polished variety but when you consider the health benefits, it is money well spent.
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