What is Brown Rice ?
Brown rice is an unrefined and unpolished whole grain which is produced by just removing the surrounding hull of the rice kernel. Its grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.
Germinated Brown Rice
Germinated brown rice also known as ‘sprouted brown rice’ is another popular form of brown rice attributing to its extra-nutritious value. High nourishing content of the germinated brown rice owes to the presence of gama-aminobutyric acid (GABA). Germinated form can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in the germinated brown rice. These released nutrients aids in better absorption during digestion and prevent intestinal irritations, inflammations and allergies. It can be stored in dried form to increase its shelf life without effecting its advanced nutritional worth.
Why eat brown rice?
Most of us are aware about the fact that brown rice is better than white rice. The reason that makes the it stand out is the super quality and quantity of nutrients which the brown rice offers. Unlike white rice, it does not go through the process of milling and polishing and hence retains its immense treasure of healthful components. The process of milling that converts brown rice into white rice strips away most of its nutritional value. There are many varieties of brown rice available in the market with their unique flavor, aromatic components and varied concentration of fatty acids.
Brown Rice Nutrition Facts
Brown rice is a natural wholesome food rich in essential minerals such as manganese, iron, zinc, phosphorous, calcium, selenium, magnesium and potassium. Vitamin wealth includes vitamin B1 (thiamine), vitamin B2(riboflavin), vitamin B3 (niacin), vitamin B6, folate, vitamin E (alpha-tocopherol) and vitamin K. It is a source of protein and adds good amount of fiber content to our diet. Along with this, it is also a provider of health-supportive vital fatty acids.
How to cook Brown Rice ?
Brown rice takes longer cooking timeand requires more water because of its outer fiber coating. For one cup rice, you may use two and a half to three cups of water. Prior soaking of brown rice cuts down the cooking time. Soaked brown rice would take about 35-40 minutes to get ready.
Brown Rice: Selection and Storage
Brown rice contains essential natural oils which has the potential to go stale if stored for too long. It is advisable to check the expiry or ‘use by’ date to ensure freshness. Raw brown rice can be stored for up to six months in an air tight container at room temperature to keep the freshness intact. To extend the shelf life of the raw brown rice, it can be refrigerated. Cooked brown rice should be stored with caution. Incorrect storage of cooked rice triggers the growth of bacteria called Bacillus cereus which can cause food poisoning irrespective of reheating. It should neither be stored at room temperature and nor reheated more than once.
Brown rice is generally hypoallergenic and does not contain any significant amount of disturbing elements such as purines or oxalates.
Brown rice is a super whole grain which is packed with high degree of healthy components. It extends its beneficial effects to most of the organs including healthy heart, digestion, brain, bones, muscles, cholesterol and blood pressure. Brown rice is also beneficial for treating skin ailments like psoriasis, promotes healthy skin and restores hair loss. It has anti-aging qualities attributing to the presence of ferulic acid, an antioxidant which helps in the prevention of skin-aging. Brown rice is rich in folate which is extremely essential during pregnancy for healthy growth of the fetus. Small portions of brown rice are also recommended for the patients suffering from candida infections attributing to its richness in digestive enzymes which is apt for a weakened digestive system. Brown rice tones up the body and mind and helps combat general weakness and deficits in the body.