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NUTRITIONAL COMPOSITION OF BROWN RICE

Brown rice is a food often associated with healthy eating.

Considered a whole grain, brown rice is less processed than white rice, with the hull, bran and germ removed.

Brown rice only removes the husk (hard, protective shell), leaving behind the nutrient-rich bran and germ.

Thanks to that, brown rice still retains the nutrients that white rice lacks such as vitamins, minerals and antioxidants.

Although similar in calories and carbohydrates, brown rice outperforms white rice in almost every other category.

One cup of brown rice contains:

Calories: 216

Carbs: 44 grams

Fiber: 3.5 grams

Fat: 1.8 grams

Protein: 5 grams

Thiamin (B1): 12% RDI

Niacin (B3): 15% RDI

Pyridoxine (B6): 14% RDI

Pantothenic acid (B5): 6% RDI

Iron: 5% RDI

Magnesium: 21% RDI

Phosphorus: 16% RDI

Zinc: 8% RDI

Copper: 10% RDI

Manganese: 88% RDI

Selenium: 27% RDI

This whole grain is also a good source of folate, riboflavin (B2), potassium and calcium.

In addition, brown rice is especially high in manganese. This little-known mineral is important for many important processes in the body, such as bone growth, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation.

In particular, brown rice contains more fiber than refined grains such as white rice. Choosing fiber-rich whole grains like brown rice can reduce belly fat and help you lose weight.

THE SIMPLEST, HEALTHIEST AND EASIEST WAY TO COOK BROWN RICE.

First, wash the rice. This step is essential to remove excess starch sticking to the outside of the rice. If they are not washed, they will cause the rice to clump and become mushy when cooked. Our goal is to create perfectly fluffy brown rice, so don't skip this step! You can rinse off impurities in a fine mesh sieve over a large bowl until the water in the bowl runs clear. Then, measure the appropriate rice water ratio. For every 1 cup of rice you can use 2 cups of water. Put the water and rice in a medium pot, then add a teaspoon of extra virgin olive oil and stir well.

Next, it's time to cook! Boil water, reduce heat, cover and cook for about 45 minutes until rice is soft and absorbs water.

Finally, turn off the stove. Let the pot sit, covered, for 10 minutes before removing the lid and fluffing with a fork.

In addition, we can also roast rice, which is also very easy to eat, blend it with milk, or drink it mixed with yogurt and eat it with red brown rice dipped in sesame salt and peanuts to increase the deliciousness.