Studies suggest that the glycemic index of brown rice can be up to a third lower than the GI of polished white rice. The main reason is the presence of a brown shell containing fiber and affecting the parameters of carbohydrate absorption by the body.
At the same time, scientists note that according to the results of a 5-day study with daily consumption of brown rice, fasting insulin production was 57% lower than with daily consumption of white rice. In fact, this is the main benefit of brown rice.
What is brown rice?
Brown rice is rice that has not been hulled. In turn, white rice is the grain of the same plant, but with the shell (bran) removed. Red, black, purple, and golden rice are types of whole-grain brown rice, but with pigments of different colors.
The pigments that color brown rice are phytonutrients and natural antioxidants. Since most of the beneficial nutrients, vitamins, and minerals are contained in the shell, brown rice is considered more beneficial than regular white rice.
100 g of dry brown rice contains about a third of the daily norm of manganese, a quarter of the norm of vitamin B6, as well as less than 10% of the norm of iron and 2% of the norm of calcium. Plus, in small doses, it contains magnesium, selenium, and phosphorus – necessary for the body’s nervous system.
Wild rice
All types of brown, red, black, and white rice are grains of Oryza sativa, while wild rice is grains of Zizánia aquática, a completely different plant. The first comes from Southeast Asia and the second – from North America. Even after long cooking, wild rice grains remain tough.
Wild rice requires special growing conditions – which explains its high price. However, the content of a large number of useful nutrients justifies the high cost. Cooked wild rice contains 30% fewer calories and 40% more protein than cooked brown rice.
What are the benefits of brown rice?
The brown color of brown rice is due to the content of natural antioxidants and anthocyanins in it. These substances color not only rice but also chocolate, grapes, and dark berries. It is they who are credited with the benefits of red wine, and most of all they are found in grape juice.
When it comes to the facts about the direct health benefits of brown rice, it is usually about comparing it with white rice. Other grains often contain higher amounts of vitamins and minerals – and buckwheat also has a more complete amino acid profile.
Glycemic index
The essence of the glycemic index is to compare the ability of foods to influence the increase in blood glucose levels. At the same time, white rice is 80% carbohydrates (mainly starch) and less than 1% fiber. Brown rice can contain up to 5% fiber.
One study notes that the presence of approximately 5% fiber in brown rice is reflected in the lowering of the glycemic index to the average values.
In terms of numbers, the GI of white rice usually ranges from 70-77 units, and brown – from 50 to 87. But, in the end, a lot depends on the brand and method of cooking rice.
Is white rice bad?
Containing significant amounts of starch, white rice is often considered unhealthy food. It contains very few vitamins and minerals, and carbohydrates are the only significant nutrient.
Although rice starch is a complex carbohydrate, it quickly converts to glucose during digestion, stimulating a surge of insulin into the bloodstream.
If the rice was additionally steamed (this reduces the cooking time), its glycemic index becomes even higher.
How to cook brown rice?
In order to cook brown rice, it is recommended to carefully measure the ratio of water and grains, as well as note the cooking time – otherwise, it will either stick together, boil soft, or undercook.
Sometimes it is recommended to pre-wash the grains or even soak them – this reduces the cooking time but is not suitable in the case of black rice, as it stains the water.
The easiest way to cook such rice is in a special rice cooker or in a slow cooker. However, it is easy to cook it in a regular saucepan with a lid.
To boil brown rice in a pot:
- 1 cup of brown rice
- 2.5 cups of water
- 2g salt
- boil for 5 – 8 minutes, then cook for 20 – 30 minutes on low heat
- let it sit for 10 – 15 minutes before serving
Brown rice in a slow cooker:
- 1 cup rice
- 1 glass of water
- 2g salt
- cook on brown rice
Brown rice recipes
A small serving of cooked brown rice is one of the healthiest cereal options available. Numerous healthy recipes build on this side dish, adding flavor to the dish through the use of meat, vegetables, and spices.
Brown rice, like any other rice, is widely used in the cuisine of many Asian countries – especially when combined with teriyaki sauce. In addition, brown rice can be used to cook pilaf, paella, and a number of Indian dishes.
To maintain freshness, rice should be stored in a closed container, and in a dry and cool place. The total shelf life of an open pack should not exceed 6 months. If the rice is stored in a damp room, mold may form on the grains.
Brown rice is unpolished white rice, that is, grains with the preservation of the shell. It is due to the brown shell that it contains vitamins, minerals, and fiber. However, despite the higher content of beneficial nutrients, any rice should be consumed in moderation.