Brown Rice Benefits and Side Effects – Brown Rice Nutrition

What is Brown Rice

Brown rice is whole grain rice. Brown rice is a healthy substitute for white rice. It helps in improving nervous system and digestion. Brown rice strengthens the brain. Brown rice give relief from relaxing and depression. It increases stamina also. So here we discussed about Brown Rice Benefits and Side Effects-

Brown Rice Benefits

Health Benefits of Brown Rice

brown rice benefits

Rice is a staple food of north India and primary food crop grown all over India. Brown rice is a highly nutritious grain. Brown rice is high in magnesium which is good for the heart. It reduces the risk of cancer and high cholesterol. Brown rice has no trans fat, sodium or gluten but has essential fatty acids.

Brown Rice for Healthy Heart

Brown Rice for Healthy Heart

One cup of serving long grain Brown rice contains 4 grams of fiber. Our daily goal is to consume 25-35 fibers a day. Fibers are perfect for the healthy heart. A diet of high fiber promotes the healthy heart and lower the cholesterol level. Brown rice is more nutrient dense which is very good for the healthy heart. It also contains magnesium and other minerals which is suitable for cardiovascular activities.

Brown Rice Lowers Cholesterol

Brown Rice Lowers Cholesterol

Brown rice benefits is highly nutritious grain which is suitable for the high level of cholesterol. Brown rice benefits is rich in iron, manganese, phosphorus, and magnesium. It contains vitamin B6 which help in increasing the good cholesterol lever and decreasing the bad cholesterol. Brown rice contained high dietary fibers and essential fatty acids and enriched with nutrient which helps in lowers cholesterol.

Brown Rice for Diabetes

Brown Rice for Diabetes

Brown rice balance the blood sugar means diabetes. It is highly nutritious grain food, nutty, earthy flavored whole grain rice that is an ideal replacement for high carbohydrates white rice. The proper amount of Brown rice reduces the impact on your blood sugar. Brown rice benefits consume high carbohydrate, but each cab of it does not cause a moderate rise in blood sugar or diabetes.

Brown Rice for Cancer

Brown Rice for Cancer

A bowl of brown rice served up to 80% of daily manganese that our body needs. Manganese is important in producing the hormone to digest and convert carbohydrate into energy for our body. Cancer patients must have balanced and nutritious diet to maintain good energy to fight cancer and Brown rice benefits is the best choice for a cancer patient.

Fiber present in Brown rice plays a vital role in breast cancer because fibers keep our digestive system good because constipation is the major problem with a cancer patient after chemotherapy. So, this nutritious food is very good for fighting with this harmful disease.

Brown Rice for Immune System

Brown Rice for immune system

Highly nutritional content present in Brown rice helps to maintain healthy bones and immune system. It boosts immunity. Brown rice is loaded with significant quantities of vitamins, minerals, and essential components which help to boost the immune system of the body. It nourishes the body, accelerates healing, and enhances its ability to fight infections.

Brown Rice for Bone Health

Brown Rice for Bone Health

Brown rice help to maintain healthy bones. Brown rice consists magnesium which is good for maintaining bones and beneficial for medical conditions such as arthritis and osteoporosis. Brown rice contains calcium which provides the bones to maintain their physical structure.

Brown Rice for Nervous System

Brown Rice for Nervous System

Brown rice is beneficial for the smooth functioning of the brain and nervous system. Vitamin B and essential minerals such as manganese and magnesium present in Brown rice help in accelerating the metabolism in the brain and help in the regulation of nerves and muscle tone. Calcium present in Brown rice which keeps the nerves and muscles relaxed and prevents excessive contraction of nerves.

Brown Rice for Babies

Brown rice for babies

Brown rice is very good for babies also. Essential minerals present in Brown rice help in the development of the baby. Brown rice is highly nutritious, inexpensive and easy to make. Brown rice cereal which comes for the babies will not contain any fillers or additives that may be allergenic to the baby. It is enriched with nutrition which is very much essential for the growth of a baby.

Brown Rice Nutrition

Brown Rice Nutrition

Brown rice is rich in fiber. It contains 5 grams of proteins and 88 percent of manganese and 21 percent of magnesium.  Brown rice is rich in manganese. It decreases the cholesterol level. Brown rice calories: It is low in calories in comparison to white rice. One cup of Brown rice contains 216 calories. There are 44.8 grams of carbs in Brown rice. It contains 5 grams of proteins and 88 percent of manganese and 21 percent of magnesium. These rice are low in rice calories.

Healthy Rice

Healthy Rice

In India Jasmine and Basmati are treated as good varieties of rice even all the chefs prefer mainly these types of rice. Brown rice benefits is a lot chewier and heartier than white rice. Brown rice takes too much time to cook in comparison to white rice. Brown rice contains fewer calories, so these are healthier, but white rice contains high calories which increase extra weight in body and can upset the stomach and an unhealthy body.

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White Rice Nutrition

White Rice Nutrition

White rice is an excellent source of iron, magnesium, phosphorus, manganese and folic acid. White rice contains 90 percent of carbohydrates, 8 percent of proteins and remaining 2 percent contains fat. White rice comes in both varieties long-grain and short-grain. Short-grain rice takes less time to cook, and they become soft and sticky. Long-grain rice, such as jasmine and basmati, contains less starch, so the roasted grains are drier and don’t clump together.

Brown Rice Recipes

Brown Rice Recipes

Draining method

Firstly, bring a pan and filled it with normal water. Wash the rice with 3-4 times with clean water. Add little amount of salt into the water and bring it to boil. Then, we add Brown rice after one boil and leave until they cooked and then, discard the excess water from them. This is known as draining method recipe. We should follow this recipe because it yields to separate grains every time which work excellently for pulao and biryani. But this recipe takes more time.

Pressure cooker

If you want to cook rice in the pressure cooker than take 1 cup of rice and 2 cups of water. Rice and water should be in a ratio of 1:2. We add water and rice together in the pressure cooker and add salt to it. Spice you can add according to your taste and choice. Cover it with cover and cook until stove whistles. This recipe takes less time as a comparison to draining method recipe.

Take one saucepan and add 2 cups of water into it. Boil it on medium flame. Add rice to it and turn the flame to low. Cook rice on low flame till ready to eat.

Brown Rice Vs White Rice

Brown rice vs white rice

Brown rice

Brown rice contains manganese and phosphorus as twice as white rice. It contains more than two times iron as white rice contains. Brown rice benefits contains vitamin B 3  third times in comparison to white rice.

Brown rice is extremely high in Selenium. Selenium is a mineral which helps in reducing the chances of developing cancer as well as heart disease. It contains four times the vitamin  B 1 and ten times vitamin B 6 in comparison to white rice.

Brown rice essential oil get rancid after 6-8 months so we should buy it in small quantities. Purchase it as it required not more than it.

White rice

White rice is a refined grain. White rice is an excellent source of folate. Brown rice and White rice are low-fat food, and both are high in carbs. Each contains 4.5 grams of proteins in each 1 cup of rice. They both contain same amount of proteins and fat.

One cup of white rice contains 53 grams of carbs, but it contains fewer fibers in comparison to Brown rice. Fiber help in boosting and help in weight management. It can help in blood managing blood cholesterol level. So, we should prefer Brown rice instead of white rice.  We can store White rice until ten years because it does not get rancid.

How to make Brown Rice?

How to make Brown Rice?

Ingredients

One cup rice, 2 and one-fourth cup of water, one saucepan

Process

Take a pan and add water to the pan. Boil the water. Once water is boiled add Brown rice to it. Then cover it and turn the flame to simmer for 45 minutes without opening the pot. When rice gets ready Turn off the flame and leaves it for 15 minutes as it is. Brown rice get and serve hot.

Brown Rice for Weight Loss

Brown Rice for Weight Loss

Brown rice is healthy food, and we can add it to our daily life routine of weight loss. Brown rice demonstrated some weight loss benefits. Brown rice contains more fibers which reduce weight of our body in our diet-friendly meals in a calorie-controlled diet and follow the regular exercise for long-term weight loss success.

It is lower in calories than white rice which has 242 calories per cup and Brown rice contains 216 calories per cup. Low calories food help in weight loss. It does not include loss weight actually but it can in managing the weight and do not give permission to increase pressure.

Brown Rice Brand for Bodybuilding

Brown Rice Brand for Bodybuilding

Della Basmati Brown rice and India Gate Basmati rice are good brands of Brown rice which help in bodybuilding. It contains 170 calories, 4 grams of protein and 3 grams of dietary fiber.

Brown Rice Brand for Diabetics

Brown Rice Brand for Diabetics

“Kohinoor Everyday” Basmati rice is best brand for diabetics. It is highly nutritious grain food, nutty, earthy flavored whole grain rice. The proper amount of Brown rice reduce the impact on your blood sugar.

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