Monday, 28 November 2011

Health Benefits of Brown Rice

Many of us thought Brown rice is nothing but the brown colored different variety rice. But brown rice is unpolished rice or unmilled rice or partially milled rice. Nothing but it is a whole grain. Every rice grain has an outer layer called husk. The husk is removed in both the white and brown rices. Apart from the husk, the thin brownish layer called bran is there. In white rice, the brown layer is removed during the polishing process. But in the brown rice it is not removed, only top stiff layer is removed. All the nutrients vanished in the polishing the grains. Only starch remaining in the white rice.


Paddy(Before milled )


Brown Rice


Nutritional values of Brown Rice:
Brown rice has a low Glycemic index compared to white rice. So it reduces the risks of  diabetics and also cardiovascular diseases. It controls the blood pressure levels and reduces the constipation. This is the good reason for medical experts stressed to eat the brown rice instead of white rice.



In white rice the bran removed fully even the embryo(germ) also removed by polishing. Only starchy endosperm is remaining in white rice. Almost all of the fibers, vitamins removed during milling process. But in brown rice has vitamins like B1, B3, B6, E, thiamin, niacin, folacin, potassium, magnesium and iron, fatty acids. Nutrient like magnesium content is very low in white rice. In brown rice it contains 3 times more. Dietary fiber content is more in brown rice. With 19% of  more protein content brown rice act as a balanced food. Rice bran contains oil so obviously in brown rice also having the lower LDL Cholesterol.


Cooking process:
Before cooking brown rice should be soaked in a water for about 25 to 30 min. Then add little more (1cub extra) water compared to white rice. It takes long time to cook, so give more time for softness.


Storage:
Unlike white rice it can be spoiled very short span of time. Because of bran layer and also content of natural oil. It can be stored up to 6 months with out any odor. After that we can refrigerate the uncooked rice. Better we will use it with in 6 months means good for eating.

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