About author :
Rayani Nandini*, Dr. Hindustan Abdul Ahad
B. Pharmacy, Balaji College of Pharmacy, Anantapur, AP, India
Brown rice (hulled rice) is unmilled or partly milled rice, a kind of whole, natural grain. It has a mild nutty flavor, is chewier and more nutritious than white rice. It is rich in not only in carbohydrates but also in Protiens, Dietary Fiber, Vitamin E, B-Complex vitamins (viz., Folate, Niacin, Betaine and Pantothenic Acid), electrolytes (viz., Potassium, Calcium, Magnesium, Manganese) with low fat content.
Key Words : Brown rice, Vitamin B-Complex, Vitamin E, fiber
HEALTH BENEFITS OF BROWN RICE
Cuts Heart Disease Risk
Researchers stated that their study on brown rice shows that a component in the layer of tissue surrounding the grain of brown rice interferes with the protein linked to high blood pressure and heart disease. Brown rice contains some essential oils which help lower levels of bad cholesterol in the body to a large extent.
Reduces Weight Gain
A study revealed that women who consumed brown rice on a regular basis gained lesser weight as compared to those who consumed white rice.
Since brown rice is not polished or processed as much as white rice, it contains high levels of the trace mineral manganese.Manganese is required for the break down of protein and carbohydrates to release energy. Moreover, this mineral is also essential for synthesis of fatty acids required for proper maintenance of the nervous system.
The selenium present in brown rice plays an important role in thyroid hormone metabolism. It also boosts up the immune system of the body and prevents the growth of cancer, especially colon cancer. The high fiber content in the rice also assists in maintaining colon health.
Post Menopausal Benefits
Women consuming brown rice during their post menopausal period are seen to be extremely benefited from the components of brown rice that work as natural medicine against high blood pressure, high cholesterol, etc.
Comparision with white rice:
Brown rice and white rice have similar amounts of calories, carbohydrates and proteins. The main differences between the two forms of rice lie in processing and nutritional content. When only the outermost layer of a grain of rice (the husk)is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm. Several vitamins and dietary minerals are lost in this removal and the subsequent polishing. In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice.
Cooking and preparation:
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.
More natural more nutritious, eat brown rice with best nutrients.