Health Benefits of Eating
Stronger BonesBrown rice contains loads of manganese, an essential mineral
that helps maintain a strong bone structure and also to absorb
calcium. Potassium in the grain is also important to help
prevent osteoporosis. Besides, high content of magnesium is
vital for bone mineralization to protect you from arthritis.
Lower Risk of DiabetesAnother health advantage of eating brown rice is its tremendous
ability to prevent diabetes. A recent study by researchers at
Harvard showed that Americans who consume no less than two
servings of brown rice weekly are 10% less likely to develop
Type II diabetes compared to those who eat the grain less than
once a month.
Aid in Cancer PreventionThe merits of brown rice are also contributed by the many health
properties it contains to get rid of the harmful free radicals.
Brown rice is a good source of potent antioxidants including
vitamin E, selenium and lignans. They are all great cancer
Useful in Lowering CholesterolA laboratory test has confirmed that the oil found in brown rice
bran is effective in reducing the cholesterol levels. It helps
to avoid or improve cardiovascular diseases.
Relieve ConstipationBrown rice is enriched with dietary fiber. A cup of the
nutrient-rich grain provides you with 14% of RDA of fiber. One
of the main health purposes of eating high-fiber diets is they
are natural remedy for constipation problems.
Red Blood Cell BoostAbundant with a compound known as folacin, brown rice promotes
the production of red blood cells. Besides, folacin has a list
of wonderful health facts. It also assists in the development of
spinal cord and brain of the unborn baby.
Excellent Body Weight ControlA study report published by the America Journal of Clinic
Nutrition in 2003 did mention the significant role of brown rice
in maintaining an ideal body weight. Women who consumed brown
rice regularly were found to weigh less compared to those who
had not. For weight loss, you should consider replacing your white rice
with brown rice.
Facts about Brown Rice
Brown rice (scientific name Oryza glaberrima or Oryza sativa) has a
brown color. It is also known as unpolished rice or partially milled
rice. Every rice grain is covered by an outer layer known as the
husk or hull. The husk should be taken off the seed to produce white
or brown rice. As soon as the husk is removed, there is a brownish
layer known as the bran, which is usually removed in a polishing
process to produce white rice. While for brown rice, the bran layer
Brown rice is better and more nutritious than white rice because
there are loads of nutrients in the bran layer that usually removed
during the polishing process. To cook brown rice, soaking for 30
minutes in water is necessary prior to normal cooking process.
Although brown rice goes through less process, it costs higher than
white rice in grocery stores and shops.
Type of Brown Rice
There are many varieties of brown rice, namely quick-cooking brown
rice, long-grain brown rice, medium-grain brown rice, short-grain
brown rice, brown basmati rice, aromatic jasmine rice, kalijira rice
grains, red rice and haiga-mai.
Brown Rice Nutrition Facts and Calories
of 1 Cup (190 g) Raw Medium-Grain Brown Rice
Brown Rice Recipe
How to Cook Brown Rice
- 2 cups brown rice, soaked in water for 30 minutes, drained
- 5 cups water
- 2 teaspoons salt
Place the rice, water and salt in a crockpot. Cook on high for
approximately 3 hours, covered.
Brown Rice Side Effects
There are no known disadvantages of eating brown rice in moderate