Calorie content and useful properties of brown rice for the human body

For most people in Russia, rice is associated with oblong white grains that we see on store shelves. In fact, the variety of its types is like a color palette. A special place in this variety is occupied by brown, aka brown, unpolished rice. Considering its beneficial and dietary properties, availability and taste, such rice would be the best option for a daily diet and nutritional health.

In the article we will tell you what kind of rice it is and what are its differences, chemical composition, benefits and harms, how to choose, prepare and store correctly, recipes based on it and contraindications.

Brown rice: what is it

It is whole grain rice with the inedible shell removed, but with the bran and germ layer retained. Outwardly, it has a rough surface and an unusual dark color. The grains themselves are light under the shell. Groats do not undergo processing and cleansing, therefore, the mineral and vitamin complex given by nature is preserved in it. Due to the lack of the usual grinding, brown rice is also called unpeeled or unpolished.

In terms of taste, it is slightly rougher in comparison with white, which is explained by the high content of vegetable fiber. Has a specific taste, requires more cooking time - 20-40 minutes. But in the process of heat treatment, due to the preservation of the pityriasis shell, useful and nutrients are not lost, but remain in the structure of the grain.

Features:

The advantages of such rice include the preservation of the peel and layer of embryos in the factory, which contain up to 10% protein, 85% oil, 70% mineral salts and cellulose, 80% vitamin B1. In other words, compared to white rice, brown is healthier for the body.

It is recommended to be used as a mandatory component of the daily, dietary and therapeutic diet.

Kinds

Such rice is distinguished by the shape and length of the grain: short or round (no more than 5 mm long), medium (5-6 mm), long-grain (more than 6 mm).

Chemical composition, trace elements, vitamins

To understand what the benefits of brown rice, let's analyze its composition. It has a high concentration of carbohydrates: starch, sucrose, sugars, dextrins; also present amino acids and fatty acids, water, ash, dietary fiber.

Groats include almost all B vitamins (thiamine, riboflavin, choline, pyridoxine, folates, pantothenic acid), vitamins E and K, and niacin. Among the trace elements are calcium, potassium, magnesium, sodium, phosphorus, manganese, iron, selenium, copper, zinc.

KBZHU

Dry brown rice is characterized by high energy value (367 kcal per 100 g), high carbohydrate content (72.7 g), relative poverty in protein (7.2 g) and fat (3.2 g).

In the process of heat treatment, the nutritional value and calorie content of boiled rice is reduced by almost three times and is:

• calorie content - 123 kcal;
• proteins - 2.7 g;
• fats - 1 g;
• carbohydrates - 24 g.

How suitable for weight loss

Brown rice is classified as a healthy and proper diet, it is ideal for the correction and control of body weight. You can reduce weight by cleansing the body of toxins and toxins, removing excess fluid from the body, due to which the puffiness subsides and centimeters go away.

Grains are a natural source of complex carbohydrates such as starch and fiber, which the body expends to digest. "Right" carbohydrates are slowly absorbed by the body over a long time, giving strength for a long time.

The fiber in the stomach swells, therefore, a person is able to get enough of a small portion and for a long time not to feel hunger and need for snacks. Pectin fibers help to lower blood sugar levels, regulate cholesterol levels, and improve the intestinal microflora.

There are many brown rice-based diet regimens. Everyone, depending on gastronomic preferences, the desired result and finances, will select the best option. Some people prefer a quick, but tough way to get rid of extra pounds in the form of fasting days or a strict mono-diet. For others, less hungry diets are a better choice.

According to reviews from those who used unrefined slimming rice, most are happy with the result. Among the most common negative aspects, dizziness and nausea are noted, which is more often associated with hunger, constipation with a mono-diet and other difficulties from the digestive tract.

For reference. The maximum recorded weight loss results are 10 kg per week, but in most cases the result is lower - 3-7 kg, depending on the diet option and its duration.

Before starting any diet, if you have diabetes, diseases of the gastrointestinal tract or other organs, consult your doctor.

Useful properties for the human body

The rich composition of unpolished rice becomes an assistant in the treatment and prevention of a wide range of diseases, improves health. Grain serves as a source of vitamins E, K, group B, mineral salts, which give beauty and longevity.

Scientists have found that people who eat 5-6 rice-based meals are less likely to experience obesity, skin diseases, and 20% less risk of heart disease.

Rice serves as a good prevention of cardiovascular diseases:

• normalizes blood circulation processes;
• reduces blood cholesterol levels;
• participates in hematopoiesis;
• increases the strength and elasticity of the vascular walls, reduces their permeability.

Eating brown rice wisely and in moderation can help control blood sugar levels, thereby minimizing the likelihood of developing diabetes.

Brown rice is a natural enterosorbent, which cleanses the liver, kidneys and blood from toxic substances, removes undigested foods and toxins from the intestines. The high potassium content of the grains helps to remove excess fluid from the body. This property helps people who are prone to edema, hypertension, coronary heart failure, impaired renal excretory function.

The absorbent qualities are beneficial in the treatment of diseases of the skeletal system. The active components of the cereal contribute to the dissolution and removal of salts, which improves the prognosis of arthritis, arthrosis, osteochondrosis, and prevents the occurrence of relapses and complications.

The protein contained in unrefined cereals serves as the main material for the construction of cells, tissues, organs, the formation of enzymes and hormones, plays an important role in the metabolism of fats, carbohydrates, vitamins, and mineral salts.

Regular consumption of such rice has a beneficial effect on the condition and functionality of the digestive system. Grain improves the functioning of the gastrointestinal tract, normalizes metabolism, activates lipolysis (the process of breaking down fats), fills the body with energy, and enhances intestinal motility. Such a product is extremely useful for diarrhea and obesity.

Due to the ability to reduce acidity and envelop damaged mucous membranes, rice is recommended for people suffering from gastrointestinal diseases of an erosive and ulcerative nature.

B vitamins are useful for the nervous system: they relieve irritability, reduce the effects of stress, relieve insomnia, stimulate thinking processes, improve memory and concentration.

What is brown rice used for

Brown rice is widely used in cooking for the preparation of first, second and sweet dishes. They simply replace regular rice. It is used to prepare pilaf, side dishes, casseroles, puddings, and pie filling.

Unpeeled rice groats are prescribed as a therapeutic food for diseases of the musculoskeletal system, heart and blood vessels, for the prevention of diabetes mellitus, renal failure, hypertension. As a medicine, a decoction or infusion of rice is used, which is highly valued for its soft enveloping effect on the digestive organs and absorbing qualities.

Brown rice recipes

The variety of options for dishes based on unpolished rice is amazing. With their help, you can not only reduce weight, but also heal the entire body, improve the functionality of internal organs and systems. Here's how to make brown rice with vegetables, rice soup, and meatballs.

Rice soup

You will need:

• water - 1.2-1.5 l;
• brown rice - 50 g;
• celery - 300 g;
• bell pepper - 1 pc.;
• tomatoes - 2 pcs. medium size;
• Beijing cabbage - 200 g;
• garlic - 1 clove;
• onion - 1 pc .;
• vegetable oil to a minimum;
• parsley, herbs to taste.

How to cook:

1. Rinse the rice until clear water, soak in cold water for 6-8 hours, preferably overnight. Drain the water in the morning, rinse well again with running water.
2. Pour cold water into a saucepan, add cereals, cook after boiling over medium heat for 20-25 minutes.
3. Fry finely chopped garlic in a small amount of vegetable oil, add chopped celery and onions after 2-3 minutes. Fry with the garlic.
4. Pour boiling water over the tomatoes, remove the peel, chop finely.
5. Chop the cabbage, chop the bell pepper medium-sized.
6. Add frying and vegetables to a saucepan with rice. After boiling water, cook all ingredients together for 5-10 minutes.
7. At the end, season with salt to taste, add herbs and chili rings, if desired.

Lenten Rice Crops

Ingredients:

• minced beef or chicken - 0.5 kg;
• brown rice - 200 g;
• onions - 1 pc .;
• carrots - 1 pc.;
• eggs - 2 pcs.;
• tomato juice - 250 ml;
• olive oil - 2 tablespoons

How to cook diet meatballs with rice:

1. Rinse the rice until clear water, steam with boiling water for 20-30 minutes.
2. Add finely chopped onions to the minced meat, carrots, eggs, salt and pepper to taste, chopped on a coarse grater, rice. Mix everything well.
3. Form medium-sized balls with wet hands. Fry in a little vegetable oil until golden brown.
4. Bring the tomato juice to taste by adding salt, suneli hops and other spices.
5. Transfer the meatballs to a saucepan and pour over the tomato juice. Simmer over low heat, covered for 25-35 minutes.
6. Serve with a side dish or as a separate dish.

Rice with vegetables

You will need:

• brown brown rice - 1 cup;
• bell pepper - 2 pcs.;
• carrots - 1 pc.;
• tomatoes - 2 pcs.;
• garlic - 2 cloves;
• green onions to taste;
• vegetable oil;
• soy sauce.

Recipe:

1. Boil brown rice until cooked, pre-soaked overnight.
2. Pour the tomatoes over with boiling water, peel them, cut into small cubes.
3. In a small amount of vegetable oil, fry finely chopped garlic, julienne pepper and carrots chopped on a grater. At the end of cooking, add tomatoes and herbs. Cook all vegetables together for another 5 minutes. Remove from heat.
4. Combine cooked rice and vegetables in a separate container. Season with soy sauce if desired.

How to cook properly

Cooking brown rice involves pre-soaking so that the grain is completely cooked through.

One of the simpler options is as follows. Rinse the rice until clear water and cover with cold water overnight. Drain the water in the morning, rinse the cereals again. Then boil for 10 minutes, rinse with cold water. After that, pour the cereal with cold water and cook over low heat for 25-40 minutes. The grain is ready to taste.

With the help of a colander, strain the liquid, season the prepared porridge if desired with lemon juice, natural vegetable oil, soy sauce.

Rice according to this recipe turns out to be tasty, has a pleasant nutty aroma, boils evenly and retains friability.

Selection and storage rules

When buying cereals, pay attention to the expiration date. The average shelf life of such rice is 12 months. With longer storage, there is a possibility that the rice oil contained in the outer shell of the grain will turn rancid and the grain will develop an unpleasant specific smell. It will become unusable.

If the manufacturer specifies shelf life more than 12 months, most likely, the grains were additionally subjected to chemical treatment, which increases their storage time, but reduces their useful properties. Try to take premium cereals from a well-known, trusted manufacturer. To assess the appearance and quality of the grain, to determine the absence of impurities and cereal bugs, choose rice in transparent packaging.

To preserve the smell and taste, after opening the package, pour the cereals into a clean glass, ceramic or plastic container with a lid. Store it in your pantry or kitchen cabinet, next to other cereals.

It is undesirable for spices, seasonings, and other products with a pronounced smell to be nearby, since rice grains absorb foreign odors well.

Advice... To avoid the appearance of insect pests in the cereal, in a container with rice, put a choice of bay leaves, chilli dry peppers, dried lemon or orange zest, and mint sprigs.

The optimum storage temperature for rice is 5-15 ° C, the humidity level is not higher than 75%.

High temperature, excessive humidity, direct sunlight expose grains to irreversible changes - oxidation of oils contained in the pityriasis shell, after which the use of such a product can threaten health. Also, the high temperature creates favorable conditions for the formation of mold and the appearance of cereal bugs.

Dry rice can be stored in the refrigerator and freezer... The groats must first be poured into plastic bags or special plastic containers with a tight closing lid.

Cooked rice can be stored in the refrigerator for up to 72 hours, in the freezer for up to three months.

What can replace brown rice

Brown rice can be substituted with red or black rice. They have similar properties and a pityriasis shell. The downside is their high cost.

Then white parboiled rice is recommended as an alternative. The positive characteristics of the grain are achieved due to technological processing, which consists in steaming whole grains without removing the outer shell. Under the pressure of the hot season, nutrients pass directly into the grain itself.

Rice can be replaced with any cereal - buckwheat, barley, millet, oats, rye, wheat, corn grits. All of them are rich in complex carbohydrates, but the mineral and vitamin complex is different, therefore, they are not considered completely interchangeable.

Possible harm and contraindications

With frequent use of large portions of cereals, there is a high probability of constipation, a feeling of heaviness in the stomach, and bloating.

Eating large portions of cereals impairs the absorption of potassium, calcium and magnesium, which adversely affects the state of the cardiovascular system and can disrupt the functionality of the heart muscle and endocrine glands, and lead to a decrease in bone strength.

For reference. A mono-diet based on brown rice may be accompanied by dizziness, headache, nausea, and hunger.

An absolute contraindication for eating rice - allergy to the product. Cereal-based dishes are excluded for people suffering from constipation, arterial hypotension, severe heart and vascular diseases.

With caution, it is necessary to use cereals in the presence of large stones in the departments of the urinary system. A pronounced diuretic effect can provoke the movement of stones, which causes painful sensations and can lead to impaired urodynamics, complete or partial blockage of the urinary tract, followed by kidney damage.

Conclusion

The benefits of brown rice can hardly be overestimated. It serves as a source of complex carbohydrates, to some extent satisfies the body's needs for calcium, potassium, magnesium, iron, promotes the removal of toxins, toxins and even salts from the body, normalizes metabolism, and combats diseases of the heart, blood vessels, liver, and kidneys.

Brown rice is ideal for weight loss. It satisfies hunger for a long time, is easy to prepare, and is included in many options for first, second and sweet dishes.