Brown rice is a cereal rich in carbohydrates, fibers, vitamins and minerals, as well as other substances that have antioxidant properties, such as polyphenols, orizanol, phytosterols, tocotrienols and carotenoids, whose regular consumption contributes to the prevention of diseases such as diabetes and obesity.
The main difference between brown rice and white rice is that the latter is removed from the shell and the germ, which is the part of the grain that is high in fiber and contains all the aforementioned nutrients, so white rice is associated with an increased risk of developing chronic diseases.
Eating brown rice has several health benefits, including
In addition, brown rice is rich in proteins that, when combined with certain legumes, such as beans, chickpeas or peas, create a good quality protein, which can be an excellent choice for vegans, vegetarians or celiacs. A scientific study reports that brown rice protein is comparable to soy protein and whey.
The following table compares the nutritional value of brown rice with that of white rice:
The ratio for cooking rice is 1: 3, i.e. the amount of water should always be three times that of rice. First, the brown rice should be soaked, adding enough water to cover it, about 20 minutes.
When you start to see holes between the rice, turn off the heat and let sit for a few more minutes with the lid open, so the rice finishes absorbing the water.