Brown rice is a cereal crop that has a number of beneficial properties. This fact makes her extremely popular among fans of healthy eating. We will tell you in detail about all the features, as well as the benefits and harms of brown rice.
A brief excursion into history
Initially, this cereal plant served as the main dish in the diet of poor peasants in Asia. While the upper strata of the population consumed white rice. Brown rice was widely known in the second half of the 19th century, when Japanese sailors began to suffer from alimentary polyneuritis due to the scarcity of the daily diet, the basis of which was mainly white rice.
Japanese scientists conducted a number of studies and found that in white rice there are not enough vitamins, minerals and trace elements necessary for the human body, which were found in excess in brown rice. As a result, the daily menu for sailors was adjusted, which helped to eliminate this problem.
Product Description
This crop is not a separate type of rice, as many consumers mistakenly believe. Brown rice is the seed of an annual herb that has not been fully processed and sanded. What distinguishes them from white rice seeds that go through a full processing cycle. Thanks to this approach, this cereal plant has a brown color and aroma with a slightly noticeable nutty note, which is also felt in the finished product.
Thus, the so-called bran shell remaining on rice has a lot of useful properties.
Calorie content and rice composition
The calorie content of this product is approximately 335 kilocalories per hundred grams.
Brown rice is rich in plant proteins, dietary fiber and amino acids. It also contains vitamin B, trace elements such as: zinc, calcium, potassium, magnesium, iron and others.
It should be noted separately that it does not contain gluten, so people with intolerance to this protein can safely eat brown long-grain rice, the benefits of which are obvious to the human body.
Product Benefits
Among the useful properties of brown rice (photo - in the article), the main, according to experts, are B vitamins, which are actively involved in the body's metabolic processes and produce collagen, which positively affects the condition of the skin.
A major role is played by trace elements, silicon and vanadium, which are responsible for tissue regeneration and blood supply. The amino acids that contain glycine and other elements are very important. They normalize the psychoemotional state of a person, improve memory and brain activity.
The benefit of brown rice is that it reduces the amount of cholesterol in the body. Substances of the group of phytosterols that make up its composition contribute to the cessation of the formation of cholesterol plaques.
Scientists have long proved that this crop contains a large amount of such a useful substance as fiber. As you know, it normalizes the work of the gastrointestinal tract and gently removes carcinogens and other harmful substances from the body.
Harm brown rice
Despite the mass of beneficial properties for the body, for some this product is prohibited for use. A contraindication is usually a tendency to diseases such as colitis or frequent constipation. Also, people prone to obesity will have to reduce the product in their diet, since brown rice is quite high-calorie.
It is worth paying attention to the fact that many experts advise buying cereal crops of domestic production or grown in neighboring countries. This warning is due to the fact that the main exporters of this product to domestic supermarkets are the countries of Southeast Asia. Due to the remoteness from our borders and, as a result, long transportation, manufacturers go on a trick to avoid damage to the product. They intentionally treat it with talc and glucose, which in turn kills all the good qualities of rice.
And one more advice to fans of healthy nutrition from specialists comes down to the following: you need to pay attention to the packaging date of this product. This is due to the rice processing process, in which there remains a bran shell containing oils in its composition, which, in turn, affects the shelf life of the product. This period is usually from three months to six months. Therefore, after purchase, rice seeds must be stored in a vacuum bag or use a container with a tight lid.
Cooking method
There are several ways to cook brown rice. In this article we will look at a few of the most popular, one of which is cooking rice in a pan.
To do this, you will need a medium pan with a thick bottom. Before cooking, rice must be soaked for several hours in cold water. Then you need to take a measuring cup and pour water into the pan so that the proportion of 2.5: 1 is observed, that is, to prepare one glass of rice, you will need two and a half glasses of water.
It is necessary to cook rice under a tightly closed lid over low heat. The cooking process takes approximately 40 minutes. After the rice has cooked, you need to remove it from the heat and let it stand for a while. Then pour into a dish and serve.
The second popular way to cook rice is to bake it in the oven. To do this, the oven must be heated to a temperature of 200 degrees. At this time, thoroughly rinse the rice with cold water until the water becomes clear. Then we put it in a baking dish and fill it with boiled water so that the proportion of 1.5: 2.5 is respected. Then we close the form with foil and put in the oven for one hour.
Many housewives currently prefer to use rice cookers. In order to cook rice in a rice cooker, you must first soak brown rice for a couple of hours. Then drain the water and transfer the product to the rice cooker, pour water in a ratio of 1: 2.5. Rice cooking time in the rice cooker is approximately 45 minutes. After which it must be mixed and can be served.
Using Brown Rice For Weight Loss
Nutritionists advise using this cereal product for diets and fasting days. Firstly, brown rice is a complex carbohydrate, which means that it will be slowly digested when consumed. Thus, rice will save you from the debilitating feeling of hunger.
Many experts unanimously stated that due to its composition, rice is able to dull cravings for various sweets, which are fast carbohydrates and are contraindicated in diets. Also, given that it contains a lot of useful vitamins and minerals, we can confidently talk about the invaluable benefits that it will bring to your health.
There is a separate observation and the fact that using this product to obtain the desired effect, according to experts, costs no more than two or three times a week. In addition, do not forget to drink a large amount of water or herbal and green teas. This will help remove toxins from the body and improve the functioning of other vital organs.
Thus, adhering to such simple rules, you can lose three to five kilograms in a couple of weeks.
Consumption culture
The culture of eating brown rice is quite diverse. In addition to eating in its pure form, it is perfect as a side dish for any meat dishes, as well as fish and all kinds of seafood. Many housewives cook rice and risotto from rice. It goes well with fruits and dried fruits. Many have rated brown rice as one of the important ingredients for various salads.
It is worth paying attention that during diets and fasting days you can diversify the taste characteristics of dishes using various sauces, seasonings and spices.