The Benefit Of Brown Rice
One benefit of brown rice is that it is cost effective. While brown rice is slightly higher in cost than white rice (about $0.03 cents per ounce), the health benefits are far greater. A little goes a long way – 1/3 cup dry brown rice magically becomes 1 cup of cooked rice.
Brown rice has the same calories as white rice (218 calories), but it has more nutrients and because of that is considered a “whole grain” meaning that both the bran and the germ parts of the grain have been retained. With white rice, these parts have been polished away.
Here’s my recipe for cooking brown rice, and it’s probably going to come as a shock to you, but the first step is to soak your rice. Say what?!
Yep. Rice has phytic acid, which is a unique natural substance found in plant seeds. It has received considerable attention due to its effects on mineral absorption. Phytic acid impairs the absorption of iron, zinc and calcium, and may promote mineral deficiencies.
However, phytic acid also has some health benefits too, but it’s ok, because you’re only going to release some of the phytic acid in the rice when you soak it.
Plus, when you cook soaked rice, it will taste less acidic and it will have a much creamier texture and taste.
1 cup dry brown rice
2 cups water
1 tsp of sodium free chicken bouillon
Put everything in a 2 quart saucepan and bring to a boil. Lower heat to low and simmer for approximately 35 minutes. When there is only a tiny bit of water in the bottom of the pan, turn off the heat and let the rice sit for about 5 minutes.
Consider this. Brown rice is richer in magnesium and other minerals and has more fiber. For example, one cup of white long-grain rice contains one gram of fiber, whereas one cup of brown rice contains four.
Fiber content slows down the speed at which carbohydrates are converted to blood sugar, which is extremely important to those who are watching their blood sugar levels.
Other benefits of brown rice are:
1. Rich in Selenium: Brown rice is rich in selenium which reduces the risk for developing common illnesses such as cancer, heart disease and arthritis.
2. High in Manganese: One cup of brown rice provides 80% of our daily manganese requirements. Manganese helps the body synthesize fats. Manganese also benefits our nervous and reproductive systems.
3. Rich in Naturally-Occurring Oils: Naturally occurring oils are beneficial for the body as these healthful fats help normalize cholesterol levels.
4. Promotes Weight Loss: The fiber content of brown rice keeps bowel function at it’s peak since it makes digestion that much easier. Brown rice is the perfect addition to the daily diet for those seeking bowel regularity. In addition, brown rice also makes the tummy feel full which translates to smaller meal portions.
5. Rich in Anti-Oxidants: This is one of the best kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these super stars.
6. Perfect Baby Food: Brown rice cereal or brown rice itself is the perfect baby’s first food due to the dense natural nutrition and fiber it contains. This is a much better choice than refined white rice cereal products as rapidly growing babies and toddlers require nutrient rich diets to help maintain rapid growth cycles.
I personally really enjoy eating brown rice. It has a firmer texture and is more flavorful than plain white rice.
While eating a healthy diet is essential, I feel that good health should be supported with nutritional supplementation that is high in anti-oxidants.
Let’s face it, in today’s world with all of the harmful chemicals all around us, shouldn’t we be just as concerned about that?
What did you think about the idea of soaking your rice before cooking? Was that information new to you?
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