This wonderful grain is one of the staple foods for most of the world’s population and is one of the most popular and ancient grains available to mankind. And people in many underdeveloped countries survive by the fact that all three meals eat the same!
This wonderful and invigorating grain has undergone many changes since it was discovered by the first people. Now there are countless varieties available on the market, but not all varieties that we receive and cook are healthy.
Grinding and processing took all the nutrients with them, leaving us with empty calories, devoid of many essential nutrients.
Parts of whole grain
Whole grains are made up of all three parts – undamaged bran, germ and endosperm, which makes it an energy plant of nutrients. Oats, barley, corn, millet, rags, sorgams, wheat and brown rice are some of the whole grains.
White rice and corn (refined flour), which are derived from brown rice and whole grains, respectively, lose all health benefits associated with whole grains.
Bran: The outer shell contains approximately 50-80% of minerals, fiber, B vitamins and phytochemicals.
Sprout: right under the bran – a rich source of trace elements, vitamins B-E and some phytochemicals.
Endosperm: This is the innermost part of whole grains, has a starchy composition and contains the most protein and carbohydrates.
Grinding and grinding whole grains removes the most nutritious external bran and leaves a white grain that is simply starch and simple carbohydrates with little nutrients.
Brown rice: it is obtained after cleaning and removing the husks from the raw rice. It is very nutritious and has a nutty taste. It is cooked longer than white rice, and becomes soft, unlike soft white rice. But that shouldn’t deter us from incorporating this gold mine for health into our daily diet.
It has a very short shelf life. The oil in bran oxidizes and makes it rancid. It can be stored in a clean, warm place for up to 6 months.
How to prepare: Cooking takes longer than a white variety. To get the most out of whole grains, soak it for about 20 hours before cooking. This helps to start the process of grain germination, effectively increasing the amount of nutrients.
Brown rice with undamaged bran is also rich in minerals, fiber and vitamins.
They have eight essential amino acids necessary for the growth and development of our body.
It has a low glycemic index, which means it is digested longer, which means that blood sugar is released much more slowly.
The dietary fibers it contains help reduce weight and reduce LDL levels.
It is an excellent source of magnesium, a mineral that lowers blood pressure.
Brown rice is rich in antioxidants.
Cautious ways to assimilate grain:
Mix two types of dishes and prepare regular rice dishes. This way you get both flavors and nutrients.
Make tortillas from brown rice. Mix cooked brown rice with boiled potatoes and make burgers.
Finely chop it and cook a healthy porridge for breakfast.
Use brown rice powder to make cakes and cookies.
Add 1 teaspoon of oil while making brown rice to get a chewy texture.
Brown rice is great for risotto and pilaf dishes.
Cold salads with brown rice and vegetables are a healthy diet.
Add this delicious whole grain brown rice to your daily diet and stay healthy.
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