Did you know that brown rice is better than white rice? Rice is a common staple food and crop grown all over the world. There are different types of rice available in the market, including basmati, black rice, brown rice, white rice, and sticky rice. But, when compared in terms of health benefits, they are quite different from each other. Before you read the benefits if you are interested in knowing how to cook brown rice, then keep on reading the article. Health benefits of brown rice include better functioning of the nervous system, digestive system, and cardiovascular system. It is rich with powerful antioxidants that help in providing relief from various conditions.
While it is true that white rice looks better and tempting than brown rice, it does not mean it’s healthier. A lot of people consume brown rice for various reasons. Its health benefits are mainly for the way the rice is cooked. Brown rice is the top choice as it is both nutritional and inherits healthy benefits. Some of these reasons are listed below:
Helps in controlling diabetes
Brown rice has been proven beneficial for diabetics and individuals who have hyperglycemia. Brown rice has a low content of glycaemic, which helps in reducing insulin surges. This will help in stabilizing the level of blood sugar in the body. Brown rice is also rich with vitamins, fiber, and minerals, so it will help in accomplishing these requirements in the diet.
Rich with antioxidants
Brown rice is rich with antioxidants, which help in fighting free radicals. It will protect your body from the damage caused by free radicals. Brown rice consists of an essential antioxidant enzyme which is known as superoxide dismutase. This enzyme helps in protecting the cells during energy production from oxidation damage.
It helps in preventing obesity
For people who are suffering from obesity and are trying to find a solution for it, brown rice might be just right for you. It contains manganese which will help in synthesizing the body fats. This is why you will find a lot of people searching for how to cook brown rice videos as they help in weight loss.
It can improve digestive health
Brown rice is an important staple which you can add in your diet to keep a healthy and well-functioning digestive system. The fiber present in brown rice will help in regulating the bowel function and keep your tummy full for an extended period. Fibre also helps in relieving symptoms of colitis and constipation.
It helps in boosting heart health
Brown rice is in rich in selenium which has been proven to have benefits on the overall health of the heart. When you consume whole grains like brown rice, it will help in reducing the artery blockage, which is caused because of plaque build-up. Eating brown rice will also help in reducing the risk of cardiovascular diseases such as hypertension and strokes.
It helps in boosting immunity
Brown rice is enriched with a lot of vitamins and minerals and other important phenolic compounds that will help in boosting your immune system. It also helps in nourishing the body and also speeding up the healing process. It also enhances your body’s ability to fight infections and allergies.
It keeps the cholesterol levels controlled
Brown rice is one of the best ways to maintain overall health. It keeps your cholesterol levels healthy since it has significant levels of natural oils in it. The beneficial nutrients present in brown rice help in the production of lipid and enhancing metabolism. Apart from this, it also regulates the production of good cholesterol in the body, which prevents the rise of triglyceride.
How can you select and store Brown rice?
Brown rice is available in pre-packaged as well as in bulk containers. When you are purchasing brown rice, make sure you check the “use date” on the package. Since brown rice has natural oils, they can stale if kept for a long time. To ensure the freshness of the rice always refers to the expiry date. Raw brown rice can be stored for up to six months, only when you store it an airtight container in room temperature.
To keep the freshness intact and extend its longevity, you can also store brown rice in the refrigerator. The same goes for cooked rice; it should be stored with caution. If cooked rice is not stored properly, it will trigger the growth of Bacillus cereus (a bacteria that can cause food poisoning, no matter how many times you reheat it). So, make sure you never store cooked rice in room temperature and do not reheat more than once. Cook only the amount that you will consume during the day, or at most, the following day. It is not recommended to keep cooked rice for more than two days in the fridge.
How to prepare brown rice?
If you are not sure how to cook brown rice or you haven’t cooked rice before, you will have to be careful with the water measure. Just like with other grains, even brown rice should be washed and rinsed thoroughly under running water. This will remove any dirt or debris that is in the rice. Not only will rinsing remove the dirt, but it will also help in improving the texture of the cooked rice.
On the other hand, toasting brown rice will not improve its texture, but it will give a nice toasted and nutty flavor to the rice. Before you add the rice to the water, sauté it in olive oil. When you see a golden color, and the rice smells fragrant, turn off the flame. This will take away the earthy flavor from the rice, and it will taste better.
How to cook brown rice?
Brown rice usually takes a little longer to cook than white rice. It also requires more water than white rice because of its fiber coating. Once you have thoroughly rinsed brown rice, it is time you boil it. For every one part of brown rice, you will need two to three parts of water. So, if you take one cup of brown rice, then you will need two cups of water to boil the rice. If you want to cut down on the cooking time, prior soaking will help you do that. Soaked brown rice will take around 30-40 minutes to cook. Also, if you are new and you do not know how to cook brown rice, make sure you boil the water first and then put the soaked rice in it.
If you are cooking basmati brown rice, remember that it has a lighter and fluffier texture. Before you boil the rice, make sure you soak it for an hour in a bowl of cold water. Stir the water frequently and replace it at least 3 to 4 times until the milky appearance is gone from the water.
How to cook brown rice so that it is not mushy?
It’s time you forget the mushy rice. If you follow the technique written in this article, you will never have to face and taste mushy rice again. Why would you love this recipe? You will not need a rice cooker or any special equipment for this recipe. No matter what type of brown rice you choose, from long grain to short-grain, this technique will be applicable to all of them.
Start with boiling the rice in abundance water for around 30 minutes. Once it is boiled, drain off the excess water and put the rice back to the pot. Now let it steam for about ten more minutes. That’s it! If you do not know how to cook brown rice, and you are a newbie, then this recipe will work the best for you. Not only is it easy, but will also provide non-sticky and fresh cooked brown rice. It is okay if you do not have a measuring cup, as long as you are using a large pot, the rice will be fine. In case too much water evaporates, you can always add more water to the pot.
How can you enjoy brown rice?
Brown rice is truly a kitchen staple, and you can use it in many ways. Not only can you consume brown rice as a full dish but also as a side dish. It can be used as a base of a grain bowl or for lunch salad, filling for burritos, or in the casserole. You can make Thai Red Curry with vegetables, Avocado Burrito Bowl, Vegetable Fried Rice, and Roasted Brussels Sprouts, to name a few.
Brown rice is filled with natural oils, and by now, you must have understood how to cook brown rice. It is quite easy; all you have to understand is the right proportion of water. Pre-soaking the rice will prevent mushy rice, and you will get fresh rice. The rice is filled with high-degree of healthy components, and it can be beneficial for a lot of your organs such as brain, bones, muscles, heart, digestion, and blood pressure. It also helps in curing certain skin diseases such as psoriasis, promotes healthy skin, and prevents hair loss. One of the best things about learning how to cook brown rice is that it is filled with antioxidants. They will help in reversing aging effects.
Since brown rice takes a lot of time to cook, you can freeze bags of cooked rice and use it later. This will help in saving time, and you would not have to cook a fresh batch of rice when you need it instantly. And as mentioned above, their benefits are really great and hence they are good to be cooked an eaten.