Rice is a staple for many of us. We pair it with dal, sabzi, rooster curry and extra to make for a healthful meal. But at any time when we discuss a nutritious diet regime, the very first thing we get rid of from the listing is rice – extra particularly, white rice. In reality, white rice, for time immemorial, makes an enormous matter of debate on the planet of well being and health. Wonder why? Delhi-based well being and vitamin knowledgeable Dr. Gargi Sharma explains, “If white rice undergoes the additional strategy of sprucing, then its aleurone layer will get eliminated resulting in lack of vitamins.” This is why consultants recommend the elimination (or limitation) of white rice for individuals on a weight reduction food plan. Fret not; right here brown rice is useful! Over the years, brown rice has gained a justifiable share of recognition within the well being world – courtesy of its enriched nutrient profile.

White Rice Vs Brown Rice: Which One Is Healthier?

As talked about earlier, because of the processing, white rice falls quick on a number of important vitamins together with nutritional vitamins, fibre and extra. To put it merely, white rice is nothing however a starch that will have a detrimental impact on our total well being.

On the opposite hand, brown rice is partially hulled; which means, you get to chew on the bran and germ which are recognized to have numerous useful properties together with manganese, calcium, fibre, and protein to call just a few.

(Also Read: 9 Best Brown Rice Recipes)


Consuming brown rice with rooster could be an effective way of fuelling your exercises. Photo Credit: iStock

Benefits Of Brown Rice: Why Is Brown Rice Considered Healthy?

1. Enriched With Antioxidants:

According to a examine, printed within the International Journal Of Molecular Science, researchers have lately recognized an antioxidant – cycloartenyl ferulate (CAF) – that makes brown rice tremendous wholesome. The researchers state that CAF can defend the cells from stress instantly by means of antioxidant results and not directly by boosting the manufacturing of antioxidants inside cells.

2. Good For Digestion:

Brown rice has excessive in fibre content material that helps regulate metabolism and strengthens the digestive system. These components additional scale back the danger of acidity, indigestion, bowel points and extra, boosting total intestine well being.

3. Promote Weight Loss:

Enriched with fibre, antioxidants and extra, brown rice is deemed nice for individuals on a weight reduction food plan. While antioxidants make it easier to detox, dietary fibre makes individuals really feel full for longer hours.

(Also Read: Brown Rice For Diabetes: 5 Brown Rice Recipes You Can Have In Your Diabetes Diet)

brown rice

Brown rice is great for weight reduction and total well being too. Photo: iStock

4. Manage Blood Sugar Levels:

According to numerous research, consuming one cup of brown rice every day can considerably decrease the dangers of diabetes by as much as 60 per cent. The dietary fibre in brown rice helps decelerate the speed at which carbs are transformed into blood sugar. Hence, brown rice is taken into account low on the glycaemic index.

5. Manage Cholesterol:

Dr. Gargi Sharma explains that brown rice is taken into account an entire grain due to its wealthy nutrient profile. This might additional assist handle levels of cholesterol and forestall dangers of cardiovascular illnesses.

How To Cook Brown Rice Like A Pro:

Unlike white rice, brown rice takes extra time to prepare dinner. You can use each a pot and a strain cooker to boil the rice. All you want to remember is – to soak brown rice grains beforehand to save lots of cooking time. Here we take you thru the step-by-step strategy of cooking brown rice within the strain cooker. Take a glance.

Step-By-Step Method Of Cooking Brown Rice:

  1. Soak the rice for round two hours. To save time, you possibly can soak in a single day as effectively.
  2. Take two cups of water for one cup of rice. You can add half a cup extra water to make the rice mushier.
  3. Put the strain cooker on medium heat.
  4. Let the whistle blow for about seven to eight whistles.
  5. Switch off the flame and let the steam escape. Do not open the lid in between.
  6. Now once you open it, you may have the right brown rice able to be relished.

Now that you understand how to prepare dinner brown rice, listed here are just a few brown rice-based recipes so that you can attempt. Click right here to know extra.

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