

Rice is a staple carbohydrate consumed in many countries around the world and for centuries. Most ancient civilizations cultivated rice and traces of the crop have been discovered from the archaeological sites. As of today, there are more than 40,000 varieties grown globally. In a country like India, a meal is incomplete without rice and or roti. However, the white rice that we often partake of at home is refined and is not as healthy as its unrefined counterpart. As per many studies, brown rice is higher in nutritional content. And if you have tasted some brown rice recipes, you might as well agree that it is also quite tastier, owing to its distinct nutty flavour.
How is Brown Rice Healthier?
Brown rice gets its name from the point of processing wherein aside from the husk which is removed in both kinds of the rice, the bran and the germ part of it remain. These two layers are removed in the case of white rice, leading to considerable loss of nutritional content. When you consume brown rice dishes, you are likely to reap the following benefits:
1. Diabetes Management
Brown rice is a complex carbohydrate with a low glycemic index. This means you will experience reduced insulin spikes and your blood sugar levels will remain regulated. Brown rice is an ideal staple option for diabetic patients.
2. Digestion Control
Brown rice is a better substitute if you are facing issues with digestion and bowel regulation. The higher fibre content in brown rice helps to keep you feeling full for longer and bulks up stool, thus tackling conditions such as colitis and constipation.
3. Heart Health
Germinated or sprouted Brown rice is a source of magnesium and proanthocyanidin, a polyphenol that reduces cardiovascular complications and lowers your risk of heart attacks and other heart diseases. Consuming brown rice protects you against coronary heart diseases.
4. Cholesterol Balance
Brown rice contains hypocholesterolemic qualities, thus regulating cholesterol catabolism. It also contains nutrients that help in the function of glucose and lipid metabolism. These characteristics make brown rice a great agent in lowering cholesterol.
5. Bone Health
Brown rice is enriched with magnesium and calcium – two minerals essential for bone development. The presence of magnesium ensures that your bones can cope with demineralization. This makes it easy to cope with conditions such as osteoporosis and arthritis.
Healthy Brown Rice Recipes
Brown rice is slowly becoming a hit with health-conscious people as well as fitness enthusiasts all over the world. Here are some easy brown rice dishes that you can whip up for lunch or dinner:
1. Brown Rice Salad
Quick and super easy to make, this makes for a wonderful healthy brown rice recipe that even fitness enthusiasts will enjoy. Add in tomatoes, onions, corn, bell peppers, spring onions, and shredded chicken. Drizzle olive oil and garlic dressing with a squeeze of lemon and your brown rice salad is ready.
2. Brown Rice Pilaf
If you are looking to make something that is delicious and comforting, then brown rice pilaf is your answer. Made with onion, butter, and chicken broth, this dish is sticky in texture and extremely flavourful. Brown rice pilaf is best paired with roasted chicken/fish or kebabs.
3. Brown Rice Khichdi
Khichdi is the ultimate Indian comfort rice dish; it also makes for one of the most healthy vegetarian brown rice recipes. Made with lots of veggies and lentils, this is the go-to recipe for anyone who is in the mood for something wholesome, nutritious, and filling.
Conclusion
Consuming brown rice is an acquired taste, similar to whole wheat pasta or buckwheat noodles. But brown rice is extremely nutritious, filling, and uniquely flavorful. When brown rice recipes are prepared correctly, they can elevate the taste of any dish by degrees.