History- Rice has been a dietary staple in many parts of the world for thousands of years and remains a traditional staple among Chinese, Indian, Spanish and Mexican diets the world over. Brown rice is whole grain rice that is different from white rice in that it is only hulled; meaning the outermost layer of the rice kernel (the husk) is removed in processing. White rice loses the bran layer as well, resulting in white rice that is nutritionally inferior to the brown rice. In most cases, white rice is “enriched”, meaning that some of those nutrients which have been removed are then added back. Brown rice maintains its natural nutritional integrity and a slightly chewier consistency.
Health Benefits- Along with
protein used to grown and maintain muscles and other tissues, brown
rice provides fiber needed for heart health, colon health, and
maintenance of healthy cholesterol levels in the body. Brown rice also
contains a great source of manganese, a trace mineral essential to the
body’s enzyme’s systems. Manganese aids in keeping bones healthy and
helps synthesize fatty acids and produce energy from carbohydrates and
protein. In addition, brown rice provides a good source of selenium and
magnesium. Selenium’s antioxidant power not only helps prevent heart
disease, but also provides protection against cancer and heavy metal
toxicity. Magnesium is shown to help maintain relaxed, normal muscle
function, open blood vessels, and stabilize blood sugar and blood
pressure, suggesting it may be effective in managing cardiovascular
disease and disorders involving airway constriction such as asthma and
hypertension. Brown rice also contains several B vitamins including
respectable amounts of niacin , which can be effective in lowering
cholesterol and subsequently reducing risk of heart disease, and
thiamine (vitamin B1), which aids digestion, helps strengthen the
nervous system and can help prevent stress. In addition, brown rice
provides as source of calcium for bone health, and tryptophan, which
promotes relaxation. Brown rice also contains phosphorous, which is
vital to healthy bones and teeth, and zinc, which is utilized in blood
cell formation and wound healing. Brown rice also contains potassium, a
mineral shown to help regulate the body's water levels and blood
pressure.
Preparation- You
can generally find whole grain brown rice in most supermarkets. Look
for an un-enriched and unbleached version. As with all grains, keep
brown rice in an air-tight container, preferably in the refrigerator
unless you plan to use it within a month. Brown rice is generally
cooked. If you’re used to the prepackaged white rice, you’ll find that
brown rice has a chewier consistency, but softens considerably when
cooked a little longer. Give it a few tries and you’ll more than likely
get used to it.
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Brown Rice
History- Rice has been a dietary staple in many parts of the world for thousands of years and remains a traditional staple among Chinese, Indian, Spanish and Mexican diets the world over. Brown rice is whole grain rice that is different from white rice in that it is only hulled; meaning the outermost layer of the rice kernel (the husk) is removed in processing. White rice loses the bran layer as well, resulting in white rice that is nutritionally inferior to the brown rice. In most cases, white rice is “enriched”, meaning that some of those nutrients which have been removed are then added back. Brown rice maintains its natural nutritional integrity and a slightly chewier consistency.