Exploring The Health Benefits of Brown Rice
If you take culinary courses online you may be aware of the health push that is taking place. People want to eat healthy without giving up their favorite foods entirely, which is why whole foods, like brown rice, are becoming more popular. However, it’s important to know the exact nutrient content of these foods when adding them to your diet. Here is some insight into the brown rice food trend:
What is brown rice?
Brown rice is the same grain as regular white rice, yet it is less refined. White rice went through a process that stripped it from its hull and bran components to give the grain a faster cooking time and make it easier to digest. However, the hull and bran are vital parts of the rice grain and contain proteins, thiamine, magnesium, fiber and potassium. Brown rice also can be beneficial to people with diabetes because its low glycemic ratings can keep insulin spikes at bay.
Enriched rice – Just because white rice has been enriched with nutrients doesn’t mean it is a health food product. In many cases, even the amount that is added back in still doesn’t contain the same nutrient content as brown rice.
Breakdown of its health benefits
Manganese – A cup of brown rice can give you up to 80 percent of your daily manganese dietary requirements. This antioxidant helps the nervous and reproductive systems.
Fiber – Brown rice is a good source of fiber because it’s a whole food. It can help rid your body of cancer-causing toxins.
Selenium – Selenium can help people reduce their risk of heart disease, cancer and arthritis.
Weight loss – Brown rice can help you feel full and cause you to eat less, which can be helpful for someone trying to lose weight.
Brown versus white
It’s helpful to look at head-to-head comparisons of these two food items. Brown rice has 1.8 grams of dietary fiber while white rice has .4 grams. Additionally, the whole food has 43 milligrams of magnesium while the refined product has 12 milligrams.
White rice can generally be prepared with a two-to-one ratio of water to rice and a 30-minute cook time. Brown rice takes more water and time to produce an edible dish. But with a bit of food knowledge you can whip up this grain easily. Just cook 1 cup of brown rice in 2 1/4 cups of water. Rinse the rice and cook it for 45 minutes.