How to cook brown rice

It is rice that has only been stripped of chaff, which is inedible. By leaving the germ and layers of bran, bran is a rich source of fiber and minerals. It also contains about 20% more protein than white rice and a lower glycemic index of 55. Brown rice is digested longer because of this, and thus leaves you feeling full longer, so you can be tempted to say that it is a dietary product comparing it with white rice. Calorific, however, are almost equal, so you need to be careful with its consumption. Do you know how to cook brown rice? We’ll show you the best practices of doing so. Fasten your seatbelt, we’re starting now!

Brown rice – nutritional values

How many calories have brown rice? 100 g brown rice provides 363-385 kcal. For comparison – 100 g of white rice provides 349-373 kcal.

Brown rice is primarily a source of starchy carbohydrates. It also provides protein, fat, B vitamins, minerals and fiber. It is much richer than white rice.

Brown rice cooking guide

Before we start cooking brown rice

The correct preparation of rice begins even before it is thrown into the pot. Before cooking brown rice, it is worth rinsing it in cold water. For this purpose, pour it several times until a clear liquid is obtained. We can also use a sieve and wash rice directly on it. Thanks to this, the beans will be soft and will cook faster.

The process of cooking brown rice

Rinsed brown rice is poured into a pan with cold water (it should be without salt to get the full richness of aroma, possibly slightly salted). It is assumed that 1 cup of rice should be poured with 2-2.5 glasses of liquid. Bring it to the boil uncovered, then cook for 30-35 minutes on low heat until the rice absorbs water. At this time, we cover the pot with a slightly ajar lid and continue cooking until the “holes” appear on the surface of the beans. The next stage is tight covering the pot and stewing rice for a few minutes. The finished grain will be known by its softness and delicate structure, at the same time you need to make sure that they do not overcook and do not start to fall apart. Put boiled brown rice for 10 minutes, then pour cold water and mix gently to rinse all grains thoroughly.

Brown rice – health properties

Brown rice has antioxidant properties, as demonstrated in numerous in vivo and animal model studies. Studies in type II diabetic rats have confirmed that consumption of brown rice increases the body’s total antioxidant levels, while white rice does not have this effect.

In addition, germinated brown rice protects liver enzymes and blood creatinine. The mechanism of antioxidant activity of brown rice is probably associated with the regulation of the expression of the superoxide dismutase gene.

Another study in rabbits with hypercholesterolemia showed that enriching the diet with germinated brown rice increases the activity of antioxidant enzymes and vitamin E in the body, and reduces lipid peroxidation. Brown rice also improves the functioning of the immune system.


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