Brown rice is unprocessed rice. Provides nutrients that are totally or partially lost when it is transformed into white rice, including fiber, vitamin B6, and unsaturated fatty acids.
Find out what its benefits are, what precautions to take, how it is cooked and others many things to know about this food before including it in the diet:
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Brown rice has many health benefits. It is known for its astringent, calming and toning properties. It also helps stimulate the appetite.
Thus, it is used to alleviate various disorders related to the digestive system (diarrhea, nausea, fluid retention, intestinal worms ...) and skin health (burns, psoriasis ...).
According to a study, substituting brown rice for white rice may reduce the risk of developing type 2 diabetes. This is because its glycemic index is lower, while its supply of nutrients (many of which can help prevent diabetes) is higher. The same is true, but even more so, when white rice is replaced by other whole grains, such as barley and wheat.
It should be noted that it is also used in cases of fever, inflammation, jaundice, nosebleeds, paralysis and hemorrhoids. Also has been linked to a lower risk of heart disease, cancer and high cholesterol. However, more research is needed to determine the effectiveness of brown rice in such uses.
Precautions
Because it absorbs arsenic from soil and water more easily, both white rice and brown rice are more contaminated than other grains. As a precaution, experts recommend avoiding rice every day. Besides ordinary rice, there are other foods that contain it: rice milk, rice crackers ... Also, look for rice syrup on the labels of processed foods. Eating a varied diet is key to this problem.
How to make brown rice
Brown rice is more nutritious than white rice, but its higher fiber content also means it takes longer to cook. When it is not cooked properly it can cause constipation. To avoid this, it must be taken into account that it needs a cooking time of around 45 minutes. However, soaking and the pressure cooker can help cut that time in half or even longer.
Soaking
Soaking brown rice helps to cook it in less time without being hard. In addition, it helps reduce arsenic levels. You just have to follow these simple steps:
- Pour two units of water for each one of rice into a container.
- Cover it and leave it in the fridge overnight (or at least six hours).
- Remove the dirty water and rinse the beans well with fresh water.
- To cook it, bring water to a boil, pour in the rice, stir and let it simmer for about 20 minutes or until the rice is tender.
Note:
Preventing all the water from evaporating (add an extra amount of water to do this) and rinsing the last time with hot water before serving is also considered to help reduce arsenic levels.
Pressure cooker
Another option to cook brown rice in less time is to use a pressure cooker.:
- Add two and a half units of water for every two of brown rice and salt to taste.
- Close the lid securely and keep it over high heat until the pressure is high.
- Set the heat to medium or just enough to keep the pressure high. Cook for 17 minutes.
- Remove the pot from the heat. Before opening the lid, wait ten minutes, release the pressure manually, or place the pot under a large stream of water.
Notes:
The amounts and times may vary depending on the type of brown rice (short, long, jasmine or basmati).
Before using this type of cooker for the first time, it is very important to familiarize yourself with how it works.
Ideas to accompany
Consider accompanying your brown rice with lemon juice and your favorite spices for a tastier dish. Other ingredients that work very well are black beans, red pepper, tomato, avocado, and corn.
Are you fattening?
Brown rice is not fattening if eaten in normal portions. Even if you're on a 1.500-calorie weight loss diet, a cup of brown rice isn't even 15 percent of that calorie limit.
The type of rice that concerns us on this occasion it is slightly less caloric than white rice: 111 calories / 100 grams vs 130 calories / 100 grams. Swapping one rice for another is considered a good weight loss strategy, as it is also richer in fiber and, according to research, could improve visceral fat loss.
Main brands of brown rice
Currently, there are numerous brands dedicated to the sale of wholegrain rice. SOS, Nomen, Santiveri and El Granero are among the most established. In supermarket chains you can also find their corresponding private labels, which are characterized by being cheaper and usually receive good ratings.