For years, households around the globe have relied on white rice as a staple. However it wasn’t till the brown rice craze took off that individuals began switching to this more healthy rice choice. Brown rice means you eat rice as a complete grain. Brown rice grain is processed much less in comparison with different varieties, so you find yourself with extra vitamins. In the event you’ve determined to make the change, here is the right way to prepare dinner brown rice!
Earlier than we dive into the recipe, allow us to let you know a bit extra about white rice and brown rice. Every grain of rice has two layers, bran and germ, and these outer layers comprise a lot of the vitamins and minerals. When producers make white rice, these layers are eliminated. And that is why brown rice is all the time more healthy. HealthShots caught up with nutritionist and way of life educator Karishma Chawla to know why there are extra advantages to consuming brown rice in comparison with white rice. However first, learn on to discover ways to prepare dinner brown rice.
How do you make brown rice?
1. Have a cup of brown rice (if utilizing basmati rice).
2. Wash the rice correctly and rinse completely. Then slide the washed rice right into a stress cooker.
3. Utilizing the identical cup you used to measure the rice beforehand, fill the cooker with 2 cups of water. (Use the rule of thumb: 2 cups of water for 1 cup of rice).
4. Elective: Add 1/3 tsp salt. Give it a stir and shut the lid of the stress cooker.
5. Activate the flame and prepare dinner the rice on medium-high for 8 whistles.
6. After 8 whistles, flip off the flame and permit the range to chill.
7. As soon as the cooker has cooled, fastidiously open it.
8. One can find that your rice is cooked to perfection. You possibly can combine it as soon as with a spoon to keep away from overcooking the rice. Professional Tip: If the rice does not prepare dinner effectively in 8 whistles, you’ll be able to add 1/3 cup of water and prepare dinner 2 extra whistles.
9. Brown rice is able to serve.
Additionally learn: Quinoa or brown rice: which grain is healthier for weight reduction?
Why select brown rice over white rice?
“The primary distinction is that brown rice has fiber and white rice has none. So brown rice is extra helpful,” says the knowledgeable. So, brown is extra helpful for the explanations talked about beneath.
1. Helps stability blood sugar
In keeping with the knowledgeable, “brown rice helps stability blood sugar ranges and stop insulin spikes.” Brown rice has a low glycemic index (GI) in comparison with white rice. So, blood sugar ranges rise extra slowly, making it a better option for individuals who need to management blood sugar ranges.
2.Excessive fiber content material
“Fiber all the time helps nourish the intestine microbiota, which ends up in a discount in irritation within the physique, thus stopping way of life ailments,” says Karishma Chawla. Alongside this, brown rice is larger in protein, which tends to maintain you full for longer and can even assist keep steady blood sugar.
3. It has extra important nutritional vitamins and minerals
Filled with important nutritional vitamins and minerals, brown rice comprises extra minerals corresponding to magnesium, selenium and vitamin B3 in comparison with white rice.
