Brown Rice – How to Cook

Doctors, nutritionists and dieticians are recommending brown rice as an excellent source of all-round nutrition.
Experts say the difference between brown rice and the more popular white rice is not only the colour. 
White rice actually lacks the necessary quantities of over a dozen important nutrients, including:
  • vitamin E, 
  • thiamin, 
  • niacin, 
  • vitamins B1, B3, B6, 
  • folacin, 
  • potassium, 
  • magnesium and 
  • iron. 
A simple change in our diet will lower our cholesterol level and protect us against cardiovascular disease, type 2 diabetes, metabolic syndrome and breast and colon cancer.

Rice goes through a number of procedures before it is ready for cooking. 
After harvesting, the seeds are run through a rice huller/husker for milling to remove the outer grain husks. 
What remains is brown rice. 
To create white rice, the inner husk is removed and the grain is polished. 
But this entire procedure actually destroys 67% of the rice’s vitamin B3, 80% of its vitamin B1, 90% of its vitamin B6, half of its manganese, half of its phosphorus, 60% of the iron and all of its dietary fibre and essential fatty acids. 
Brown rice is a healthy and wholesome meal while white rice is simply a refined starch that is almost entirely bereft of its original nutrients.
As fiber is grossly lacking in white rice, we tend to eat more of it. After about three hours we feel hungry once again. 
This increases calorie intake, leading to weight gain One cup, about 200 gms of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains only 19 mg. 
Manganese is necessary for a healthy nervous system and in the production of cholesterol, which is used by the body to produce sex hormones. 
Also when the bran layer is removed to make white rice, the oil in the bran is removed. Studies have shown that rice bran oil helps lower LDL cholesterol or the bad cholesterol. 
Women who eat whole grains like brown rice tend not to add weight. Brown rice minimizes colon cancer risk, lowers cholesterol level and provides significant cardiovascular benefits for post-menopausal women. It is a good source of fiber that reduces high cholesterol levels and prevents atherosclerosis and breast cancer. 
Also brown rice can be stored safely for six months under normal conditions.

Method of Cooking Brown Rice:-
Rinse and drain brown rice in water to remove dust. 
Cooking of Brown rice will take more time than cooking white rice. 
For one cup of brown rice add 1.5 cups of water. 
Put the mix in Pressure Cooker and boil without closing the lid. 
Then close the cooker with the lid and keep the stove in ‘sim’ and put the whistle on. 
After 15 minutes put off the flame and keep for another 10 minutes. 
After pressure subsides open the cooker to find nice cooked brown rice. 
After the rice is cooked, eat it with vegetables curry, which can be prepared while the rice is cooking.

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