Brown rice
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| Nutritional value per 100 g (3.5 oz) | |||||||||||||||||||||||||||||||||||||||||||
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| Energy | 469 kJ (112 kcal) | ||||||||||||||||||||||||||||||||||||||||||
23.51 g | |||||||||||||||||||||||||||||||||||||||||||
| Dietary fiber | 1.8 g | ||||||||||||||||||||||||||||||||||||||||||
0.83 g | |||||||||||||||||||||||||||||||||||||||||||
| Saturated | 0.165 g | ||||||||||||||||||||||||||||||||||||||||||
| Monounsaturated | 0.3 g | ||||||||||||||||||||||||||||||||||||||||||
| Polyunsaturated | 0.296 g | ||||||||||||||||||||||||||||||||||||||||||
2.32 g | |||||||||||||||||||||||||||||||||||||||||||
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| Other constituents | Quantity | ||||||||||||||||||||||||||||||||||||||||||
| Water | 72.96 g | ||||||||||||||||||||||||||||||||||||||||||
| †Percentages estimated using US recommendations for adults,[1] except for potassium, which is estimated based on expert recommendation from the National Academies.[2] | |||||||||||||||||||||||||||||||||||||||||||
Brown rice (or otherwise called "hulled rice") is unmilled or partly milled rice, a kind of whole grain. It has a mild nutty flavor, is chewier than white rice, becomes rancid more quickly, but is far more nutritious. Any rice, including sticky rice, long-grain rice, or short-grain rice, may be eaten as brown rice.
In much of Asia, brown rice (Chinese: 糙米; pinyin: cāomǐ; lit. 'rough rice'; Korean: 현미; Japanese: 玄米; genmai) is associated with poverty and wartime shortages, and in the past was rarely eaten except by the sick, the elderly and as a cure for constipation. This traditionally denigrated kind of rice is now more expensive than common white rice, partly due to its low consumption, difficulty of storage and transport, and higher nutritional value.
Brown rice and white rice
Brown rice and white rice have similar amounts of calories[citation needed], carbohydrates[citation needed], fat and protein. The difference between the two lies in processing and nutritional content. If the outermost layer of a grain of rice (the husk) is removed, the result is brown rice. If the bran layer underneath is removed, the result is white rice. Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as B1, B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration (FDA). One mineral that is not added back into white rice is magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
When the bran layer is removed to make white rice, the oil in the bran is also removed. A recent study has shown that rice bran oil may help lower LDL cholesterol.
Among other key sources of nutrition lost are fatty acids and fiber.
In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice. Although this effect also depends on natural adaptation to the product by its users and whether or not the rice has been washed prior to cooking, brown rice generally allows better digestion.
Brown and white rice also differ in their chemical makeup. Compare White rice and Brown rice.
Role in the Macrobiotic Diet regime
Unlike in the traditional Chinese cuisine, only brown rice is used in macrobiotic dishes because, according to this diet, foods that undergo less processing are healthier.
Cooking and preparation
To prepare brown rice, use 2 cups of water for each cup of brown rice, and salt to taste. Bring salted water to a boil, and stir in rice. Reduce heat to a minimal simmer, and cook tightly covered for 45 minutes or until all water has been absorbed into rice.
Use slightly more water for sticky rice. Use slightly less water for fluffy, separate rice in the American preferred style. Adding a couple tablespoons of yogurt helps to give brown rice the texture of white rice.
It is possible to substitute a salted broth for the salted water for a different flavor.
A nutritionally superior method of preparation known as GABA Rice or GBR, developed during the United Nations Year of Rice, may be used[1]. This involves soaking washed brown rice for 20 hours in warm water (38 °C or 100 °F) prior to cooking it. This process stimulates germination, which activates various enzymes in the rice. By this method, it is possible to obtain a more complete amino acid profile, including GABA. At least one manufacturer produces rice cooker models claiming to prepare GABA rice[2].
Storage and preservation
Brown rice can remain in storage for 6 months under normal conditions, but hermetic storage and freezing can significantly extend its lifetime. Freezing, even periodically, can also help control infestations of Indian meal moths.
External links
For more comprehensive brown rice cooking/preparation instructions, refer to the following article: http://www.stevepavlina.com/blog/2007/03/how-to-cook-brown-rice/
- ^ United States Food and Drug Administration (2024). "Daily Value on the Nutrition and Supplement Facts Labels". FDA. Archived from the original on 2024-03-27. Retrieved 2024-03-28.
- ^ National Academies of Sciences, Engineering, and Medicine; Health and Medicine Division; Food and Nutrition Board; Committee to Review the Dietary Reference Intakes for Sodium and Potassium (2019). Oria, Maria; Harrison, Meghan; Stallings, Virginia A. (eds.). Dietary Reference Intakes for Sodium and Potassium. The National Academies Collection: Reports funded by National Institutes of Health. Washington, DC: National Academies Press (US). ISBN 978-0-309-48834-1. PMID 30844154. Archived from the original on 2024-05-09. Retrieved 2024-06-21.