In Singapore, rice is a staple food consumed daily by many people. However, the traditional white rice is a refined grain that lacks many essential nutrients. This has led to an increase in the prevalence of chronic diseases such as type 2 diabetes and heart disease, both of which are major health concerns in the country.
Fortunately, there is a healthier alternative to white rice that can help lower the risk of these chronic diseases: brown rice. Brown rice is a whole grain that retains its bran and germ layers, which are rich in fibre, vitamins, and minerals. These nutrients are stripped away during the refining process of white rice, leaving it with little nutritional value. Explore all about brown rice in this article and the reason why you should try this excellent alternative to white rice.
Brown rice vs white rice
Brown rice and white rice often find themselves in a culinary face-off. While both varieties share a common origin, their nutritional profiles and health benefits differ significantly.
Nutritional composition
Brown rice and white rice undergo different processing levels. Hence, the varying nutrient content. Brown rice retains its bran and germ layers, while white rice has been stripped of these nutrient-rich components. As a result, brown rice boasts a higher nutritional value, including fibre, vitamins, minerals, and antioxidants.
Fibre content
One distinct difference between brown and white rice lies in its fibre content.
Brown rice is a fibre powerhouse, containing both soluble and insoluble fibre. This dietary fibre can support weight management efforts by aiding in digestion, helping regulate blood sugar levels, and promoting a feeling of fullness (satiety).
On the other hand, white rice is predominantly composed of starchy carbohydrates, which are quickly digested and can cause blood sugar spikes.
Micronutrient profile
Organic brown rice offers an additional advantage in terms of micronutrients. Organic farming practices prioritise soil health and avoid the use of synthetic chemicals. Thus, the produce is richer in essential minerals such as magnesium, selenium, and zinc. These micronutrients are vital in various bodily functions, including immune system support, metabolism, and heart health.
Antioxidant content
The bran layer of brown rice contains antioxidants, such as phenolic compounds and flavonoids, which provide protection against cellular damage and premature ageing caused by harmful free radicals. These antioxidants, specifically lignan and ferulic acid, have been associated with a reduced risk of chronic diseases, including heart disease and certain types of cancer. Unfortunately, the refining process of white rice leads to a significant loss of these valuable antioxidants.
The nutritional content of brown rice (per serving)
A cup of brown rice contains:
- 216 calories
- 44 grams of carbohydrates
- 3.5 grams of fibre
- 1.8 grams of fat
- 5 grams of protein
Brown rice is also a good source of various essential vitamins and minerals, including:
- Vitamin B1: Provides 12% of the recommended daily intake.
- Vitamin B3: Provides 15% of the recommended daily intake.
- Vitamin B5: Provides 6% of the recommended daily intake.
- Vitamin B6: Provides 14% of the recommended daily intake.
- Iron: Provides 5% of the recommended daily intake.
- Magnesium: Provides 21% of the recommended daily intake.
- Phosphorus: Provides 16% of the recommended daily intake.
- Zinc: Provides 8% of the recommended daily intake.
- Copper: Provides 10% of the recommended daily intake.
- Manganese: Provides 88% of the recommended daily intake.
- Selenium: Provides 27% of the recommended daily intake.
These nutritional values highlight the diverse range of nutrients present in brown rice, making it a wholesome and nourishing choice for your meals.
How brown rice may help reduce the risk of diabetes
Brown rice contains a substantial amount of dietary fibre – both soluble and insoluble. It plays an important role in regulating blood sugar levels. The soluble fibre forms a gel-like substance in the digestive system, slowing down the absorption of carbohydrates and preventing blood sugar spikes. The insoluble fibre adds bulk to the stool, promoting healthy digestion and minimising fluctuations in blood sugar levels.
Brown rice has a lower glycemic index (GI) compared to white rice. The GI is a measure of how quickly carbohydrates in a food raise blood sugar levels. Foods with a lower GI cause a slower and more gradual increase in blood sugar, making brown rice a favourable choice for individuals with diabetes or those aiming to manage their blood sugar levels.
The nutrient profile of brown rice also contributes to its potential to reduce the risk of diabetes. It contains vitamins, minerals, and antioxidants that have been linked to improved insulin sensitivity and glucose metabolism. For example, magnesium, present in brown rice, plays a vital role in carbohydrate metabolism and insulin action.
How brown rice may help reduce the risk of heart disease
The fibre content in brown rice aids in reducing cholesterol levels, particularly LDL (low-density lipoprotein) cholesterol, also known as the "bad" cholesterol. Soluble fibre forms a gel-like substance in the intestines, binding to cholesterol and preventing its absorption into the bloodstream. By lowering LDL cholesterol, brown rice helps maintain healthy blood lipid profiles, thereby reducing the risk of heart disease.
Brown rice, as previously mentioned, contains antioxidants that provide protection against oxidative stress and inflammation. They help prevent the formation of plaques in the arteries and reduce the risk of atherosclerosis, a major contributor to heart disease.
As a whole grain, brown rice retains its bran and germ layers, which are rich in nutrients. The presence of these layers contributes to the reduced risk of heart disease associated with whole grain consumption. Studies have shown that individuals who consume more whole grains, such as brown rice, have a lower risk of developing heart disease compared to those who consume predominantly refined grains.
Preparing brown rice
Make organic brown rice a tasty and nutritious addition to your meals. But to do that, know the right techniques and methods to ensure it is cooked to perfection.
Rinsing and soaking
Before cooking, it is best to rinse it thoroughly under cold water. Rinsing helps remove any dirt, debris, or excess starch from the grains. This step also helps improve the texture and prevent clumping. Some people prefer to soak brown rice for a few hours or overnight, as this helps soften the grains and reduce the cooking time. You can do this if you or anyone in your family has digestive sensitivities.
Cooking
Simply add the rinsed rice and water to the rice cooker according to the manufacturer's instructions, and let the machine handle the cooking process. Most rice cookers have a specific setting for brown rice.
Enhancing the flavour
Brown rice has a naturally delicious nutty flavour, but you can enhance its taste by adding some ingredients. You may substitute the water with vegetable or chicken broth to infuse the rice with additional flavour. Or add herbs and spices like bay leaves, thyme, turmeric, or cumin during the cooking process to impart aromatic flavours to the rice. Another option is sautéing onions, garlic, and other vegetables before adding the rice and water to have extra depth and taste to your brown rice dish.
Storage and reheating
To store cooked brown rice, let it cool completely and then transfer it to an airtight container. Refrigerate within two hours of cooking and consume within 3-5 days. When reheating, add a small amount of water or broth to the rice and steam it in a covered microwave-safe dish or on the stovetop until heated through.
Conclusion
Incorporating organic brown rice into your diet is now easier than ever with Nature's Glory's Fragrant Brown Rice. This certified organic rice is carefully cultivated without the use of synthetic pesticides or chemical fertilisers, so rest assured that you get the highest quality and nutritional integrity. Bursting with rich nutrients and a delightful aroma and being one of the best organic brown rice brands, Nature's Glory's Fragrant Brown Rice is the perfect choice for health-conscious people looking for a wholesome and sustainable grain.
You can easily stock up on this nutritious staple with options available in both 1kg and 2kg weights. Nature's Glory's Fragrant Brown Rice is not only a delicious addition to your meals but also a smart investment in your well-being. So why wait? Experience the natural goodness of organic brown rice to embrace a healthier lifestyle.
Check out Nature’s Glory’s Organic Fragrant Brown Rice, available in 1kg or 2kg packages, to order your Fragrant Brown Rice today.
References
- https://draxe.com/
- https://www.organicfacts.net/
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- https://www.healthline.com/
- https://www.webmd.com/
- https://www.medicalnewstoday.com/
- https://www.cdc.gov/diabetes/
- https://diabetesjournals.org/
- https://www.mayoclinic.org/
- https://www.ahajournals.org/
- https://www.heartfoundation.org.nz/