a versatile cereal with many health benefits

Brown rice is a versatile and delicious grain that can be used in many dishes. It is also a healthy option for those looking to improve their diet. Brown rice is packed with nutrients and fiber, making it a great choice for those trying to eat healthier. It is also relatively easy to cook, although there are a few tips and tricks for success. Here’s everything you need to know about brown rice, from its nutritional value to how to cook it perfectly every time.

Let’s start with its composition!

Brown rice is a whole grain that has undergone minimal processing. Unlike white rice, which has had its bran and germ removed, brown rice retains these important parts of the grain. This means that it is richer in nutrients than white rice. It has more fiber, vitamins and minerals. These include vitamins B1, B3 and B6, as well as magnesium, phosphorus and manganese. Not to mention its phytochemicals, brown rice contains lignans, which may reduce the risk of certain types of cancer. A cup of cooked brown rice has about 216 calories, 3g fat, 5g protein, and 45g carbohydrate. It is therefore part of the foods with a medium glycemic index, which allows it to easily replace white rice as well as other refined cereals.

Let’s get to the heart of the matter: Its essential advantages!

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Better digestion:

Brown rice is often touted as a healthier alternative to white rice, and there’s good reason for that. Brown rice contains more fiber than white rice, and fiber is essential for good digestion. They help move food through the digestive tract and make stools bulkier, making them easier to pass.

Additionally, fiber may also help reduce constipation and lower the risk of developing diverticulitis. Although you can get fiber from other sources, brown rice is a tasty and accessible way to ensure you get enough intake. And who doesn’t love a piping hot bowl of brown rice this fall season? If you’re looking for a digestive aid, brown rice is a great choice.

Good bone health:

Brown rice is a whole grain that is packed with nutrients. Including minerals that contribute to bone formation, such as magnesium and phosphorus. Likewise, brown rice is a good source of vitamin K, which is essential for bone health. Vitamin K promotes bone growth and repair and helps prevent osteoporosis. Additionally, research has shown that eating brown rice can lead to a reduced risk of fractures. So if you’re looking for a way to support your bones, adding brown rice to your diet is a good place to start.

Lower cholesterol and risk of heart disease:

While brown rice still has the bran, germ and endosperm, it still preserves its good virtuous nutrients for our overall health. Thanks to its rich and generous composition, brown rice promises us a good amount of antioxidants and trace elements, such as selenium and ferulic acid. These two components provide ultimate protection against heart disease and cancer. Additionally, brown rice contains soluble fiber that binds to cholesterol in the gut and helps eliminate it from the body, lowering total cholesterol by 40% and bad LDL cholesterol by 60%. %.

Significant weight loss:

Some people worry that eating brown rice will lead to weight gain. While it’s true that brown rice is high in carbs, it’s also low in calories and fat. In fact, brown rice may even promote weight loss due to its high fiber content.

From all these benefits, it seems that soluble fiber can’t stop dazzling us! They are responsible for regulating digestion and the feeling of satiety. It is still thanks to them that our body feels satiated and our desire to eat gradually decreases until we adapt to consuming fewer portions than usual. The result after a few months leads us to a loss of a few kilos and to obtain a flat stomach, protected from frequent digestive disorders.

Do you agree that its benefits make you want to prepare it tonight? Find out how to properly cook brown rice.

Cooking brown rice is relatively easy, although there are a few things to keep in mind in order to achieve perfect results every time. First of all, it is important to rinse the grains before cooking them. This removes any dirt and debris that may be there. Rinsing also makes the grains less sticky and easier to work with. Next, it is important to simmer the grains in water or broth for at least 20 minutes before covering and cooking over low heat for another 20 minutes. Be careful not to lift the lid during cooking, as this will allow steam and heat to escape, resulting in less than perfect results. Once the rice is well cooked, fluff it with a fork and serve it hot.

* Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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