Its great taste and versatility make brown rice an excellent way to meet your daily whole grain quota. It naturally pairs with other nutrient-rich foods like vegetables, fruits, lean meats and seafood, transforming everyday ingredients into satisfying meals. It’s also a far healthier option than white rice and there are some fantastic organic rice versions now available in your local grocery store.
Nutritional properties of brown rice
- Research shows that rice eaters have overall healthier diets that are more in line with the Dietary Guidelines – more vegetables and fruits, less total fat and added sugar, and more fiber and dietary folate.
- Brown rice contains essential nutrients such as vitamin B1, B3, B6, E, thiamin, niacin, potassium, magnesium, and iron.
- Researchers at Temple University School of Medicine’s Cardiovascular Research Unit have found that brown rice interferes with the protein linked to high blood pressure and heart disease.
- Brown rice contains essential oils which help lower levels of bad cholesterol in the body.
- Recent research conducted by Harvard Medical School which looked at women who consumed brown rice regularly for a period of 12 years found that they had lower weight gain and reported feeling healthier than women who consumed white rice.
Did you know?
Rice is the least allergenic of the cereal grains and is well tolerated by infants and people with digestive disorders.
Brown rice provides a good home remedy for diarrhea, nausea, and diabetes.
The B vitamins contained in brown rice nourish the nervous system and help to relieve depression; it is also used by coeliacs because it does not contain gluten.
Buying brown rice
The bran on rice is perishable and can turn rancid quickly, particularly if the rice isn’t stored properly.
When buying in bulk, sniff the rice to make sure it has a clean, nutty aroma.
Check bags or boxes of rice for freshness by examining the grains: they should be free of dust, broken particles, or residue.