Brown rice: rich in B vitamins and other nutritional properties

The rice It is one of the most cultivated and consumed cereals in the world, just after wheat. Not in vain, it is known that absolutely all cultures (especially those cultures culinary and gastronomically speaking), count both in their recipes for food and desserts with the rice as its main ingredient.

For your Benefits Y properties, it is in fact a food practically essential and indispensable in our diet, being rich in proteins and starch, and low in fat. Besides being tremendously easy and simple to cook.

However, if there is a type of rice that provides a greater number of essential properties and nutrients, that is the Integral rice, a very nutritious food due to its incredible richness in minerals and vitamins (such as the B group vitamin), and for its contribution in fiber. In fact, while white rice does not provide practically fiber, brown rice stands out precisely because of that: 100 grams contribute around 2.8 grams of dietary fiber.

What benefits and properties does it bring?

The Integral rice It is one of the most nutritious rice that exists, since it is the only one that conserves all its Benefits, thanks to the fact that in the process of cultivation, collection and packaging, its husk has not been eliminated, maintaining the great majority of its nutritional qualities.

For example, it preserves most of the vitamins, among which the B vitamins, which are essential for our nervous system. It also provides folic acid, essential before and during pregnancy as it prevents congenital defects in the baby (mainly neural tube defects such as spina bifida, anencephaly and encephalocele).

It also provides minerals, among which the presence of iron, magnesium, phosphorus, calcium, potassium, zinc, manganese and selenium. Iron is essential for the transport of oxygen and participates in the production of hemoglobin, magnesium is involved in the maintenance of teeth and bones and participates in energy metabolism, calcium is essential for bones and teeth, and zinc is essential for the fertility of man.

But, above all, it stands out for its contribution in complex carbohydrates, which means that brown rice is a variety of rice that provides satiety, while digests slowly, not causing the blood glucose peaks that cause the white rice.

In addition, due to its richness in dietary fiber it becomes an essential food when suffering from constipation, thanks to the fact that it helps regulate intestinal transit naturally.

On the other hand, according to recent studies, it seems that the brown rice is good against cholesterol, since it helps lower high cholesterol levels.

Therefore, it is one of the ideal rices within a diet and healthy diet, mainly because of the different benefits of brown rice, that contributes in each dish.

Nutritional composition of brown rice

Nutritional information of brown rice per 100 grams:

Energy345 kcal
Carbohydrates73.4 g
Proteins8 g
Fat2.2 g
Fiber2.8 g
Water13.6 g
Magnesium131 mg
Match300 mg
Iron2 mg
Calcium33 mg
Potassium268 mg
Zinc2 mg
Manganese3.7 mg
Selenium23 mg
Vitamin B10.3 mg
Vitamin B36.8 mg
Vitamin B60.6 mg
Vitamin B9 (folic acid)40 mcg

How to cook and prepare brown rice easily

The preparation of any type of rice is simple, as we explained in the article about how to get rice at your point. However, in the particular case of brown rice it is true that it is a type of rice whose preparation or cooking is a little more complicated.

For its elaboration we are going to use a proportion of 2 glasses of water for each glass of brown rice. Put the water in a saucepan and when it breaks to boil room to taste first and then add the rice. Let boil hard for a couple of minutes. Then lower the heat, cover and let cook for 40 minutes.

During the cooking process, once the fire has gone down, you should avoid uncovering the casserole, since this could affect the normal cooking of brown rice. Therefore, you must leave the bucket covered until it is finished (remember, 40 minutes).

Images | Istockphoto This article is published for informational purposes only. You can not and should not replace the consultation with a Nutritionist. We advise you to consult your trusted Nutritionist. ThemesCereals

10 Health Benefits of Brown Rice (June 2021)