Brown rice is delicious, rich in nutritional properties, and as if that were not enough, it is one of the low-calorie foods, which has a pleasant taste and provides many benefits for the body.
Perhaps one of its best features is that it can be grown in many places, and it is easy to buy at any time of the year. It can be used as a starter, a main course, or even for desserts since it can also be consumed hot or cold.
For those who want to lose weight, it is an excellent ally because, in addition to being low in calories – as we have mentioned – it is also common in fat. Its most significant contribution is fiber, which is why many include it in their diets.
When preparing meals, it is very easy to cook, and it differs from white rice in that brown rice takes a little more cooking time and amount of water. However, one way to cook it in less time is to let it soak the night before, so it will not require more water or more time.
Although many people do not prefer this type of rice, due to its yellow color, it is more possible to appreciate its flavor than white. Some compare it to nuts, it is only about creating the habit of its consumption to adapt to its flavor and tone, since many of us are used to the type of white rice, but in reality, its integral version offers a unique flavor.
Types of rice
According to the country, it is possible to find the rice in different versions, such as: white, black, brown, red, steamed, and parboiled. It is also possible to find it short, medium, or long. Regardless of the differences that we can find in this type of grain, the truth is that the whole grain is the healthiest that can exist, mainly because of the nutrients that are present in its shell.
As for parboiled and parboiled rice, these are variants obtained after the industrialization process. In the case of steaming, it is very white, and the parboiled is more similar, in its yellowish hue, to brown rice.
Properties of brown rice
Among the properties of brown rice, we can find:
Satiating
The digestion produced by this type of rice is slow, so it is possible to feel full for longer when consuming it than in contrast to other foods. This is good since we will not feel anxiety shortly after having eaten and makes it ideal for those looking to lose weight.
Diuretic
It is rich in fiber, which helps the digestive system work in the best way, discarding everything it does not need and fighting constipation.
Energizing
Brown rice is a complex carbohydrate, which means that its consumption provides the body with enough energy to be on its feet all day. It does it immediately, and this allows you to carry out any activity as soon as you have finished the meal, but it also does it for a long time, which will enable it to resist wear and tear.
It is an antioxidant
It is rich in antioxidants, making it an essential ingredient to fight free radicals, making it possible for the organs to function at their best.
Ideal for celiacs
This whole grain version of rice is gluten-free, so it can be safely consumed by people who do not have gluten tolerance, and its digestion is much faster.
Benefits of brown rice
When you incorporate brown rice into your diet, you will be improving the way you eat, which will have the best effect on your mood.
It is rich in vitamins and minerals, such as potassium and iron, which play an essential role in the proper performance of the body, also avoiding the suffering of many types of diseases.
Some of its benefits are the following:
Lose weight
Because it is low in calories and fat, this type of rice allows you to lose weight due to its satiating property, in addition to the amount of fiber it has.
Lowers cholesterol
Unlike other types of rice, whole wheat has little fat, which helps control bad cholesterol, thus preventing the onset of coronary heart disease.
Avoid liquid retention
The presence of sodium in brown rice is minimal, so you will not experience fluid retention after consumption, but its frequent consumption will help you lose weight.
Prevents colon cancer
Again, a large amount of fiber that it has makes the digestive process easier, before which the colon will work less, without additional demands.
Avoid irritable bowel
Since it is gluten-free, it won’t make the colon irritated during the digestive process.
Keeps uric acid low
This food is ideal for those who suffer from high uric acid levels since its composition is free of purine, and the stories will always be controlled.
Controls the quantity of sugar in the blood
Since this food is a slow process for the digestive system, glucose levels will be controlled, preventing it from rising. For those who have diabetes, it is excellent food.
Composition of brown rice
This rice does not through an industrialized refining process. It preserves the nutrients that belong to it in its natural state; many of them are in its shell.
It has provitamin A, vitamin B1, B3, B12, E, and K, and also among its minerals are iron, magnesium, potassium, calcium, zinc, phosphorus, and sodium.
The fact that it does not go through a refining process makes it an ideal food for consumption since, unlike the white that does go through this type of process, it loses essential nutrients such as potassium, magnesium, and iron.
Remember to include its consumption in your diet, as it will positively affect your health, both aesthetically and internally. Since your body will work much better after consumption, and you will avoid suffering from diseases that could transform into more serious conditions.
