Learn to cook dinner brown rice to reap its advantages!

For years, households around the globe have relied on white rice as a staple meals. Nevertheless, it was solely when the craze round brown rice surfaced that folks began switching to this more healthy rice possibility. Brown rice means that you’re consuming rice as a complete grain. The grain of brown rice is much less processed compared to different varieties, and so, you find yourself getting extra vitamins. When you’ve made up your thoughts about switching to it, right here’s find out how to cook dinner brown rice!

Earlier than we dive into the recipe, allow us to let you know somewhat extra about white rice and brown rice. Every rice grain is made up of two layers, bran and germ, and these outer layers comprise essentially the most vitamins and minerals. When producers make white rice, these layers get eliminated. And, that’s the reason brown rice all the time has a more healthy take. HealthShots received in contact with Nutritionist and life-style educator, Karishma Chawla, to know why consuming brown rice has extra advantages compared to white rice. However first, learn on to know find out how to cook dinner brown rice.

Brown rice comes with excessive dietary values for diabetes. Picture courtesy: Shutterstock

How one can make brown rice?

1. Take one cup of brown rice (in case you are utilizing Basmati rice).
2. Wash the rice correctly, and rinse it off totally. Then, shift the washed rice right into a strain cooker.
3. Use the identical cup that you simply earlier used to measure the amount of rice to fill the cooker with 2 cups of water. (Use the thumb rule: 2 cups of water for 1 cup of rice).
4. Elective: Add 1/3 tsp of salt. Stir it, and shut the lid of the strain cooker.
5. Activate the flame, and cook dinner the rice for 8 whistles on medium flame.
6. After 8 whistles, flip off the flame, and let the cooker calm down.
7. As soon as the cooker cools down, open it fastidiously.
8. You’ll discover that your rice has been completely cooked. Chances are you’ll combine it as soon as with a spoon to keep away from overcooking of rice. Professional tip: If the rice doesn’t cook dinner nicely in 8 whistles, chances are you’ll add 1/3 cup of water, and cook dinner it for two extra whistles.
9. Brown rice is able to serve.

Additionally learn: Quinoa or brown rice: Which grain makes for a greater weight reduction meals?

Why select brown rice over white rice?

“The important thing distinction is that brown rice has fiber, and white rice is devoid of it. So, brown rice is extra helpful,” tells the knowledgeable. So, brown is extra helpful due to the explanations talked about under.

We are able to’t get sufficient of our rice. However let’s see which one is a greater possibility for us. Picture Courtesy: Shutterstock

1. Helps stability blood sugar

As per the knowledgeable, “Brown rice helps stability blood sugar ranges and forestall insulin spikes.” Brown rice has a low glycemic index (GI) compared to white rice. So, blood sugar ranges improve at a slower fee, making it a more sensible choice for individuals who want to handle blood sugar ranges.

2. Excessive fiber content material

“Fiber all the time helps to feed the intestine microbiota leading to lowering irritation within the physique, thus stopping life-style illnesses,” says Karishma Chawla. Alongside, brown rice has extra protein that tends to maintain you satiated for a protracted and can even help in sustaining secure blood sugar.

3. It has extra important nutritional vitamins and minerals

Brown rice is full of important nutritional vitamins and minerals, and it’s greater in minerals like magnesium, selenium, and vitamin B3 compared to white rice.

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