How to Include Brown Rice in Your Diet


brown-rice-image-design-1Brown rice is very popular with health-conscious people these days. The “brown rice fad” is definitely a healthy trend, as brown rice is so much healthier than white rice. With brown rice, the outermost layer of each grain is removed, while it is prepared to be packaged and sold. In contrast, white rice is milled and polished, and these processes rob white rice of so many vital nutrients, including sixty-three percent of its B3 content and a whopping eighty percent of its B1 content.

Since brown rice retains so many nutrients, as the layer which is removed isn’t the most nutritious part of the grain, it offers more goodness to those who enjoy it. As well, it has a richer, nuttier taste and may seem more filling.

Today, we’d like to talk about how to include brown rice in your diet. It’s pretty easy to cook, although prep time is double that of brown rice. To make brown rice, you’ll need 1-1/4 cups of water for each cup of brown rice. Add water, rice and an optional pinch of salt to a pot or rice cooker. If you’re using a rice cooker, just put on the lid and press the button. The machine will take care of things for you.

If you’re using a pot, bring it to a boil. Then, put the lid on and reduce the heat to simmer. Set a timer for forty minutes. This is double the time that it takes to make white rice. Once this time has elapsed, take off the cover and test the rice. It should have just the right texture. You may need to make a certain brand of brown rice a few times before you decide on the perfect cooking time. However, forty minutes usually produces a good result.

Now that we’ve covered the brown rice fad, as well as preparation, let’s talk about some other important facts. We’ll discuss the nutritional profile of this wonderful natural food, talk about some brown rice diet plans and compare the advantages of brown rice, versus its white counterpart.

Brown Rice Nutritional Profile

India cooked organic basmati brown rice

This natural food is really a treasure trove of nutrition. It’s whole grain goodness is definitely impressive! When you eat brown rice, you’ll take in two hundred and sixteen calories per cup, and you’ll find that it has high fiber content and is free of gluten, which some people tend to avoid for various reasons, from weight loss to celiac disease and beyond. Brown rice contains phosphorus, niacin, vitamin B6, magnesium, selenium, and thiamine. It’s also a great way to get more manganese into your diet.

Brown rice is also very versatile. There are so many ways to use it in recipes and it’s really a great staple which will help you to feel full and energized. It’s a “good carb,” although you shouldn’t eat large quantities of it if you are watching your weight. A cup or half a cup should work well as a serving size for most people. Also, you may store cooked brown rice in a container with an airtight lid and refrigerate or freeze it.

You may store cooked brown rice in the fridge for four to six days. In the freezer, you may store it for up to six months. Since it is possible to keep it for a while, you’ll find that throwing together meals with brown rice that you’ve already made is a total breeze. It’s the base for many delicious meals and snacks.

To help you learn how to use this ultra-nutritious food, we’ve done some research and come up with some excellent brown rice diet plans.

Brown Rice Diet Plans

Fried chicken with sweet basil leave on brown rice

One option is making breakfast more fun by choosing to add brown rice to the mix. For example, you may make breakfast burritos which contain scrambled eggs, diced, cooked or raw veggies, brown rice, and hot sauce. The brown rice will add more substance to the burrito. Wrap up your ingredients in a whole wheat tortilla that has been heated briefly in a frying pan. Breakfast burritos with brown rice added are nice and filling and really nutritious. As you can see, brown rice isn’t just for lunch or dinner.

If you want a healthy lunch which tastes fantastic and is easy to make, just pour some chili over a cup of cooked brown rice and enjoy a nourishing meal which is healthy. Canned chili is a quick option, or you may make your own. Since it’s so easy to heat up brown rice and chili which are pre-made, just by placing a bowl of food in the microwave, this type of meal can be very easy to make. Also, you may put it in a Tupperware container and heat it up at work. If you want to make it more special, add chopped green onions, grated cheese and hot sauce to your bowl, as toppings. That will give this recipe the gourmet touch.

Regarding supper options, let’s discuss a couple. Most people put the most effort into supper and this is why we want to share more than one brown rice diet plan recipe for evening meals. One of the best is a tofu stir-fry on brown rice. You may marinate sliced, extra-firm tofu in olive oil, soy sauce, pepper and chopped green onions for fifteen minutes. Then, stir-fry the tofu mix for a few minutes, until the tofu slices are nicely browned. After this, add your preferred veggies to the pot and stir-fry them, too. Serve the stir-fry over cooked, hot brown rice.

Salmon and brown rice are also a wonderful combination. Baking a fillet for ten minutes or so in a hot oven, or pan-frying it, should be enough to cook it. How long it needs to cook will depend on its weight. There is plenty of information on cooking times available online. Some people add lemon slices and bake the salmon in a bit of olive oil. Salt and pepper may also be added before it’s put into the oven or pan-fried. If you’re pan-frying, use lemon slices once it’s prepared, rather than during cooking.

To plate this meal, add a cup of brown rice to each plate and then place the salmon fillet beside it. We recommend adding a nice veggie to complete the plate, such as sauteed red peppers. Any vegetable that you like will work.

These brown rice diet plans just scratch the surface. You may find so many recipes for almost anything online and then use rice in it! Examples include brown rice sushi, rice balls, rice pudding…the list is endless!

Benefits of Brown Rice vs. White

Raw gluten-free rice cereal ingredient.

We briefly touched on the advantages of brown rice at the start of this article. We also talked about its nutritional profile, which is really something! Now, let’s talk more about why brown rice is better than white rice.

First of all, the more processed food is, the less value it generally has. White rice has a lot of its goodness stripped away during the process of preparing it for themarket. It’s polished and goes through a lot before it’s ready to be sold and this robs it of nutrition. If you want more from rice, rather than it being empty calories, you’ll get it from brown rice. Brown rice is nutrient-rich, so it isn’t just an empty carb! While white rice does have a little nutritional value, it’s definitely not as healthy as its brown alternative.

As well, white rice is something that a lot of people stay away from because it may promote weight gain. While brown rice actually has more calories per cup, white rice is linked to weight gain, as it’s a refined carbohydrate. Refined carbs tend to wreak havoc with our insulin production and regulation, and this means that it’s easier to gain weight while we eat them. It’s better to go for brown rice. You’ll avoid the white carb downside, and this may help you to lose weight or to control your weight.

However, the key benefit of brown rice is just that’s it is really nutritious. It’s better for you, period. Why eat something that has so much of its goodness missing? White rice is stripped of nutrients that you need. When you choose brown rice instead, you’ll be able to enjoy thesuperbtaste, without being deprived of vitamins and minerals.

When you don’t get the nutrients that you need, you may find that eat too much. That’s because your body is looking for things from food that it isn’t getting. With white rice, you may eat some and then feel hungry shortly afterward. Brown rice may be more satisfying. You’ll be accessing nourishment, in the form of nutrients, which makes it possible for you to get what your body needs. So, choosing brown rice may help you to avoid overeating. This isn’t the case for everyone, but some people do find that brown rice helps them to achieve portion control.

Do You Like Brown Rice?

Brown rice on wooden table

Now that we’ve covered the basics think about your own tastes? Have you tried brown rice in the past? Did you like it? If you didn’t love it, you might find that choosing different ways of eating it is the key to acquiring a taste for it. For example, if you don’t like it plain, putting a sauce on it might change the way that you feel about it. Also, “hiding it” in a soup or stew might be a great idea. You won’t notice it as much, but you’ll still get the goodness. Sometimes, parents who want kids to eat healthy things find ways to “hide” them in food, and you could do the same for your kids or yourself.

If you do love the taste of brown rice, you’re not alone. You may find that this type of rice costs a bit more. However, it’s well worth it. Most people buy their brown rice at the grocery store or health food store. It may be available in bulk or in bags. Bulk presents more risk of contamination, so we do recommend buying a trusted brand which is pre-packaged. There are plenty of great choices out there.

Hopefully, our detailed guide has shown you how to include brown rice in your diet. We’ve tried to add all of the information that most people need. If you need more information, just check out recipe archives online.There are tons of recipes all over the Web. When you find an archive, use its internal search engine to find brown rice recipes. Most archives will have a few. Also, blogs by those who are health-conscious may include a lot of tips on how to use brown rice.

You deserve the goodness of this food ingredient. With this in mind, why not prepare the recipes that we talked about earlier. Brown Rice is a great staple of a diet, and it’s a perfect way to enjoy healthy goodness which is also really filling. Once you’ve begun eating more brown rice, you may find that you look better and feel better. As a bonus, it may also spark healthier digestion. It’s got fiber in it which is natural and helps the digestive tract to stay clean. White carbs, such as white rice, may be much harder on the digestive tract.

Thanks for reading our article. If you benefited from it, be sure to share it with others today. A lot of people want to find ways to eat better and be healthier. Once you’ve tried brown rice in new and interesting ways, you’ll realize just how versatile it really is. As well, you’ll find that your body gets more important vitamins and minerals. So, be sure to add it to your grocery list and whip up a batch. Refrigerate or freeze what you don’t use right away and then use the leftovers for quick meal prep. Brown rice is wonderful, tastes great and is very beneficial to human health.

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