For years, households world wide have relied on white rice as a staple meals. Nonetheless, it was solely when the craze round brown rice surfaced that individuals began switching to this more healthy rice possibility. Brown rice means that you’re consuming rice as an entire grain. The grain of brown rice is much less processed compared to different varieties, and so, you find yourself getting extra vitamins. Should you’ve made up your thoughts about switching to it, right here’s methods to cook dinner brown rice!
Earlier than we dive into the recipe, allow us to inform you a bit of extra about white rice and brown rice. Every rice grain is made up of two layers, bran and germ, and these outer layers include probably the most vitamins and minerals. When producers make white rice, these layers get eliminated. And, that’s the reason brown rice all the time has a more healthy take. HealthShots bought in contact with Nutritionist and way of life educator, Karishma Chawla, to know why consuming brown rice has extra advantages compared to white rice. However first, learn on to know methods to cook dinner brown rice.
The right way to make brown rice?
1. Take one cup of brown rice (in case you are utilizing Basmati rice).
2. Wash the rice correctly, and rinse it off totally. Then, shift the washed rice right into a stress cooker.
3. Use the identical cup that you simply earlier used to measure the amount of rice to fill the cooker with 2 cups of water. (Use the thumb rule: 2 cups of water for 1 cup of rice).
4. Optionally available: Add 1/3 tsp of salt. Stir it, and shut the lid of the stress cooker.
5. Activate the flame, and cook dinner the rice for 8 whistles on medium flame.
6. After 8 whistles, flip off the flame, and let the cooker quiet down.
7. As soon as the cooker cools down, open it fastidiously.
8. You’ll discover that your rice has been completely cooked. You could combine it as soon as with a spoon to keep away from overcooking of rice. Professional tip: If the rice doesn’t cook dinner nicely in 8 whistles, chances are you’ll add 1/3 cup of water, and cook dinner it for two extra whistles.
9. Brown rice is able to serve.
Additionally learn: Quinoa or brown rice: Which grain makes for a greater weight reduction meals?
Why select brown rice over white rice?
“The important thing distinction is that brown rice has fiber, and white rice is devoid of it. So, brown rice is extra helpful,” tells the professional. So, brown is extra helpful due to the explanations talked about under.
1. Helps stability blood sugar
As per the professional, “Brown rice helps stability blood sugar ranges and stop insulin spikes.” Brown rice has a low glycemic index (GI) compared to white rice. So, blood sugar ranges improve at a slower price, making it a more sensible choice for individuals who want to handle blood sugar ranges.
2. Excessive fiber content material
“Fiber all the time helps to feed the intestine microbiota leading to decreasing irritation within the physique, thus stopping way of life ailments,” says Karishma Chawla. Alongside, brown rice has extra protein that tends to maintain you satiated for an extended and also can help in sustaining steady blood sugar.
3. It has extra important nutritional vitamins and minerals
Brown rice is filled with important nutritional vitamins and minerals, and it’s larger in minerals like magnesium, selenium, and vitamin B3 compared to white rice.
