Learn How to Cook Brown Rice

What Makes Brown Rice Healthier?

Before we find out how to cook brown rice, let us look at some of its health benefits. Brown rice is essentially white rice but with all the fiber and nutrients intact. White rice is produced by stripping the outer layer of the original brown rice which makes it easier to cook but at the same time strips it of all the nutritious content. The World’s Healthiest Foods states on its website, “The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Fully milled and polished white rice is required to be “enriched” with vitamins B1, B3 and iron.”

Normally the rice was to be only detached from its outer most layer which is the hull. This separation of only the first layer from the rice is the healthiest and least damaging to the nutritional properties of the rice that are stored inside the hull. These days the process of stripping more than just the first layer to produce white rice is quite common. The rice is also polished to increase shelf-life which removes the healthy fats in the process as well. Brown rice can be stored in an air tight container for up to six months compared to white rice which has an almost indefinite shelf-life.

Brown rice is high in manganese which is important for producing energy from carbohydrates and protein. This important nutrient is also responsible for the regulation of fatty acids that support a healthy nervous system. Manganese also helps in the production of cholesterol which is responsible for producing sex hormones. Manganese not only helps in the production of energy but also protects the body with antioxidant enzymes from the free radicals that are produced during the process.

Brown rice is also an excellent source of fiber which increases the healthy digestion of food and minimizes the risk of colon cancer. Another trace mineral called selenium helps keep the metabolic system, immune system and antioxidant defences running smoothly.

Brown rice is also good for the heart and bones and consumers of brown rice have a significantly low risk of Type 2 diabetes.

How to Cook Brown Rice

Always look for the highest grade and quality of brown rice that is organically grown. Non-organic rice has shown to have traces of arsenic which is poisonous to the body.

The first method involves washing the rice thoroughly and then boiling it with 1 part rice to 2 parts water. Put it on low heat and let it come to a boil. Now leave it to simmer for 45 minutes to an hour. Remember that brown rice has a much longer preparation time than white rice and must be simmered for a long time on very low heat to achieve the desired results.

The second method involves soaking the brown rice in water for 3 to 4 hours. The same ratio is used here, 1 part rice to 2 parts water. Wash the rice thoroughly before soaking. After it has soaked, cook the rice in the same water over low heat for 30-45 minutes. Check with a fork to see if the water is still present. Keep cooking until the water absorbs completely.

Tips:

Never mix the rice while it is cooking or it will come out mushy.

Add salt or any other flavoring of your choice to taste before cooking.

Use a pressure cooker which speeds up the process of cooking.

Let the rice sit covered with a lid for about 10 minutes after you remove it from heat.

References

WHFoods: Brown Rice - https://www.whfoods.com/genpage.php?tname=foodspice&dbid=128

StartCooking: How to Cook Brown Rice - https://startcooking.com/blog/253/How-to-Cook-Brown-Rice

The New York Times: Eating Brown Rice to Cut Diabetes Risk - https://well.blogs.nytimes.com/2010/06/15/eating-brown-rice-to-cut-diabetes-risk/

Image References

Stock.xchng: Wild Rice by David Lat