The benefits of brown rice make it a rice with extremely interesting properties and nutrients, rich in B vitamins and proteins. Discover its qualities.

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

Due to its benefits and properties, it is in fact a practically essential and indispensable food in our diet, being rich in protein 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 brown rice, a very nutritious food due to its incredible richness in minerals and vitamins (such as the vitamin of group B), and for its fiber contribution. In fact, while white rice provides practically no fiber, brown rice stands out precisely for that: 100 grams provide around 2.8 grams of dietary fiber.

What benefits and properties does it provide?

Brown rice is one of the most nutritious rice’s that exist, since it is the only one that preserves all its benefits, thanks to the fact that in the process of cultivation, collection and packaging, its husk has not been removed, maintaining the vast majority of its nutritional qualities.

For example, it preserves most vitamins, among which the B vitamins, essential for our nervous system, stand out. In addition, it provides folic acid, essential before and during pregnancy since 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 stands out. 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 digesting slowly, not causing the blood glucose peaks that it does cause. 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 to regulate intestinal transit naturally.

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

For all these reasons, it is one of the ideal rice dishes in a healthy diet and diet, mainly due to the different benefits of brown rice, which it provides in each dish.

Nutritional composition of brown rice

Nutritional information of brown rice per 100 grams:

Energy 345 kcal
Carbohydrates 73.4 g
Protein 8 g
Fats 2.2 g
Fiber 2.8 g
Water 13.6 g
Magnesium 131 mg
Match 300 mg
Iron 2 mg
Calcium 33 mg
Potassium 268 mg
Zinc 2 mg
Manganese 3.7 mg
Selenium 23 mg
Vitamin B1 0.3 mg
Vitamin B3 6.8 mg
Vitamin B6 0.6 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 on how to get rice just right. However, in the particular case of brown rice, it is true that it is a type of rice whose preparation or cooking is a bit more complicated.

For its preparation we are going to use a ratio of 2 glasses of water for each glass of brown rice. Put the water in a saucepan and when it starts to boil, cook to taste first and then add the rice. Bring it to a strong boil for a couple of minutes. Then lower the heat, cover and cook for 40 minutes.

During the cooking process, once the heat is down, you should avoid uncovering the casserole, as this could affect the normal cooking of brown rice. Therefore, you must leave the saucepan covered until its preparation is finished (remember, 40 minutes).


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