Why go for brown rice?
Perhaps you already tried brown rice and like it. If you are just considering it as a healthy option to white rice have a look at these benefits for nutrition.
- Carbs, brown rice is a more complex carbohydrate which means it is more slow releasing energy, keeping you fuller for longer
- Most of the fibre in white rice is stripped away with the bran cover (take care if your digestion cannot take too much fiber)
- The equation is white rice, 1 cup = less than 1gram of fiber and brown rice 1 cup = about 3.5 grams of fiber
Low glycaemic index
- Means it will break down slowly, realeasing glucose gradually so good for blood sugar levels
Low in sugar
- White rice is mainly starch and converts quickly to sugar, risk for those border line diabetics
- Even if you have already developed diabetes then consuming brown rice will prevent insulin spikes, helping to keep this condition under control
Digestion and weight loss
- Brown rice will help to maintain regular bowel movements, promoting weight loss
- Brown rice is a whole grain, it is not a refined food, it is not a processed food
Rich in many nutrients
- Selenium helps prevent some serious conditions including cancer, arthritis and heart disease
- Manganese helps us to synthesize fats and aids the reproductive system and nervous systems (1 cup of brown rice will provide 80% of our daily requirement)
- Zinc, selenium, magnesium, iron, protein, Vitamin B3, Vitamin B1 and essential fatty acids are some of the in essential nutrients on brown rice
- It also contains some anti-oxidants, helping to fight the free radical damage
- It is high in potassium which helps the body get rid of toxins
- The oils of brown rice help to keep the bad cholesterol away
- Lignans help to reduce heart disease and prevent hormone related cancers
- It is a neutral food for people with allergies and food sensitivities, for example; wheat, it is also gluten free
- It contain very low levels of salt which helps in prevention of water retention
- It is a serotonin trigger, helping this hormone, which is a feel good hormone and helps restful sleep
Well, well, if that is not enough, then I don’t know any more good reasons for incorporating brown rice into your diet.
Perhaps it is a good enough reason to buy a rice cooker, and here is how it is done with a little help;
With optional ingredients included, this is simple brown rice enough for 4 to 6 servings
- 2 cups of brown rice
- 3 cups of water or broth
- ½ teaspoon of salt (optional)
- Butter (optional)
- Soy sauce (optional)
Go ahead and rinse the rice in a very fine sieve under running water for about 30 seconds
- Even rinsing is optional, get to know your rice, do you feel it benefits from rinsing, if so rinse it, otherwise you can skip this step
- Soak your rice from 45 minutes up to 3 hours, 45 minutes is enough to soften it
- Soaking helps to reduce the stickiness and also helps the rice to expand
- Add the salt, it helps to bring out the flavour of the rice
- Use a wooden spoon to give the rice a quick stir and spread it nice and evenly in the pot
- Some rice cookers have a brown rice setting
- Set it for 30 minutes cook time
- Keep the lid on
- Check it after 30 minutes (timer or no timer)
- If there is still water to be absorbed carry on for around 10 more minutes
- Leave the lid on for another 10 minutes at the end
- Now you can stir in some soy sauce or butter.
- It stands to reason that you should read your instruction manual, nowadays many will include the measurements and timings for brown rice.
Check out other superfoods which can be cooked together with your brown rice to enhance your kitchen now, quinoa is one, which will give you even more nutrients.
Now you know it is easy as pie to cook in your rice cooker have a look around your local area. If you are lucky you may find it is grown not so far from where you live.
If home grown rice is not an option nowadays it is a regular on the supermarket shelves and health food stores will have just the right brown rice for you.