What are they?
Rice has been known as a staple for about 9000 years and is native to China. It is widely used as the main starch in East and South East countries as well as India and other countries around it. There are many types of rice such as basmati, white rice, sticky rice and brown rice- the healthiest among them all.
Brown rice is the whole grain rice after the cover is removed which brings a nutty and mild flavour.
Unlike white rice, brown rice still maintains a rich amount of vitamin B, B6 and some minerals such as manganese, iron and phosphorus as well as much dietary fibre and essential fatty acids1.
The rich content of manganese and magnesium is very beneficial for your heart’s health, which helps to maintain the normal flow of our blood and reduces the amount of sodium as well.
Brown rice is low in calories and high in fibre which makes it an excellent substitute for white rice for anyone who is on a diet.
People who are diagnosed with diabetes also switch from their regular starch to brown rice as it helps to reduce the amount of glucose in our blood. Eating brown rice also prevents us from getting such a disease.
It is also rich in the number of antioxidant and anti-inflammatory elements, which strengthen our immune system and help us fight against many diseases and cancers.
How to use them?
- Before cooking brown rice, remember to wash it thoroughly under water to make sure there is no debris or dirt left.
- Simply cook it with water in a cooker. You can also cook it in a pan in a low temperature only.
- Asian rice dishes: You can use cooked brown rice to make many dishes such as garlic chicken or flavoured tofu and vegetables with fried brown rice, brown rice and black bean salad.
- Mexican rice dishes: Try a Mexico dish with brown rice, cumin and cilantro made into a burger.