Most of us know that Brown rice is better than white. Brown rice milling process removes only the outer layer, the hull of the rice kernel and is the least damaging to its nutritional value. The milling and polishing that converts brown rice into white
rice destroys 67% of vitamin B3, 80% of vitamin B1, 90% of vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Brown rice is a wholesome food rich in minerals like
manganese, iron, zinc, phosphorous, calcium, selenium, magnesium, potassium and vitamins like B1, B3, B2, B6 folate, vit E & K. Brown rice is a good source of protein and fiber in our diet.
1. Brown rice is rich in selenium which reduces cardiovascular disease
2. A cup of brown rice in our daily diet provides 80% of manganese requirements which helps in reducing body fats and other obesity disorders.
3. Brown rice is rich in naturally occurring oils which help normalize healthy cholesterol levels.
4. Contributes to weight loss and bowel regularity
5. Brown rice is rich in anti-oxidants and high in fiber.
6. Brown rice stabilizes sugar levels and hence good food choice for diabetes.
7. Brown rice cereal – Perfect for first baby food since it has natural nutrition leading to maintain healthier growth cycles in toddlers.
8. Sprouted brown rice is good for lactating women.
9. Brown rice helps in the prevention of cancers like colon cancer, leukemia and breast cancer.
10. Helps in aiding smooth functioning of brain and nervous system.
11. Brown rice treats insomnia, enhancing the sleep quality by relaxing nerves since it is a natural source of sleep hormone melatonin.
How to cook Brown rice
The only difference between cooking white and brown rice is the water to rice ratio. Due to the outer bran coating, it needs more water and ofcourse longer cooking time.
#1 Wash & soak brown rice for 45 minutes – 1 hour in hot (boiling) water .
For 1 cup of rice, you can add 2 1/2 – 3 cups of water
#2 Pour the soaked rice along with water into the inner vessel that comes with your rice cooker or pressure cooker until its cooked.