Unpolished brown rice: calories, benefits and harms, cooking recipes

2024 Author: Isabella Gilson | [email protected]. Last modified: 2023-12-17 03:14

The popularity of this product, which is one of the oldest cereal crops, came from the East. In many Asian countries, brown rice dishes are eaten every day. This is due to the perfectly balanced composition of the product. Today, brown rice is considered one of the best low-calorie cereals around the world. In addition, according to nutritionists, this cereal contains a large amount of substances that are beneficial to the body. Although often experts warn about contraindications. What are the benefits and harms of brown brown rice? What is the chemical composition of cereal? How to cook it correctly? What are brown rice recipes? Let's talk about it in our article.

How is brown rice different from regular white rice?

In essence, brown and white rice cereals are the same product. Brown(or brown) rice variety differs from white rice in the processing technique. Brown rice is unpolished, its grains are only peeled from the upper peel of a yellowish color. But the bran shell remains intact, so the grains of this variety are distinguished by a brown tint and an elongated shape. Unpolished brown rice also has an interesting nutty flavor and aroma.

According to experts, this variety of cereal has more useful properties than its white counterpart:

1. In unpolished brown rice, due to the germ and pericarp preserved in it, which are removed during processing, it contains about 2-3 times more protein than white rice. Its shell contains amylose (a polysaccharide that gives friability to cereals), and a number of fatty acids (lipids) in the germ.
2. In addition, this cereal is rich in dietary fiber (its volume is 12 times higher than that contained in polished rice), which helps to cleanse the body and strengthen the immune system.
3. Micronutrients (zinc, copper, iodine and phosphorus) contained in unpolished brown rice are 2 times higher than in white rice.
4. The product is also distinguished by a high content of vitamins (mainly of group B): the amount of vitamin B1 in brown rice exceeds its volume in the white counterpart by 6 times, and vitamin PP - by 4 times.
5. This cereal is rich in substances such as vitamin E, potassium, phosphorus, magnesium, zinc, selenium.
6. The advantage of the product is the absence of gluten (vegetable protein) in its composition,causing allergic reactions.

Nutritional and energy value

100 grams of brown rice contains:

• proteins - 6.3 grams (25 kcal);
• fat – 4.4 grams (40 kcal);
• carbs – 65.1 gram (265 kcal).

Brown rice has slightly fewer calories than white rice. The energy value of 100 g of brown cereal (raw) is about 331 kcal. This figure may vary depending on the manufacturer. For example, the energy value of 100 g of Mistral brown rice is only 341 kcal.

This indicator also changes as a result of the preparation of the product. The calorie content of boiled brown rice is only 110 kcal. The content of carbohydrates in 100 g of the cooked product is 22.8 grams, proteins - 2.9 grams, fats - 0.9 grams. Due to the low calorie content of boiled brown rice, it is classified as a dietary product. Despite the relatively low calorie content, the cooked product is quite difficult to digest, so nutritionists recommend eating it exclusively in the morning.

Note to consumers

Please note that the shelf life of this product does not exceed 1 year. After opening, it is recommended to store it in the refrigerator, excluding the ingress of air, heat, and direct sunlight, under the influence of which the process of grain oxidation may begin.

Among domestic gourmets, this variety is notenjoys particular popularity. But, according to experts, this product should become one of the main components of the daily diet.

What are the he alth benefits of brown rice?

The chemical composition of cereals has a positive effect on the course of metabolic processes in the body. Therefore, it is recommended to use it in the presence of the following diseases: allergies, diabetes, obesity, diseases of the cardiovascular system, as well as adherents of the idea of proper nutrition. According to nutritionists, brown rice is a treasure trove of he alth benefits:

1. With its regular use, the content of cholesterol in the blood is significantly reduced; the work of the gastrointestinal tract improves.
2. According to the results of medical research, regular consumption of brown rice improves blood circulation, improves the functioning of the digestive organs, and facilitates the removal of toxins from the body.
3. Eating a small portion of brown rice every day helps cleanse the walls of the intestines and stomach, as well as remove toxic substances from the body. In addition, this product relieves constipation and flatulence.
4. Often, brown rice is introduced into the diet of patients suffering from gastritis or stomach ulcers. It is recommended as one of the main components of a he althy rice diet or unloading days. Often used as a side dish for meat or fish dishes, brown rice can also be a great base for dishes such as porridge, pudding, various types of salad or pilaf.
5. Thanksunique ability to absorb excess moisture, brown rice is also used as a means of restoring the hydrobalance in the human body.
6. The brown variety of cereal has a relaxing effect on the brain and nerve cells, so it is recommended to include it in the daily diet with constant mental stress or a tendency to nervous exhaustion.
7. Eating brown rice helps strengthen gums and teeth, as well as improve the appearance of hair and skin.
8. Constant use of the product, due to the significant content of vitamin A in its composition, improves vision, restores normal sleep patterns, helps to overcome insomnia and irritability.

About contraindications

Like any well-known food product, this type of cereal has some contraindications:

1. First of all, you should know that boiled brown rice is not particularly soft. This product can bring harm to the body only in case of its overabundance (causes constipation, flatulence, bloating). Therefore, doctors recommend using it in the diet no more than 2-3 times a week. Brown rice is contraindicated for people suffering from severe bloating.
2. Strongly recommend not to consume brown rice for those who have difficulty urinating.
3. If you have colitis, you should also refrain from using this product.
4. The abuse of brown rice, which takes a long time to digest in the stomach, can adversely affect the conditionoverweight patients (probably overweight).

How to cook brown brown rice deliciously?

This question is often found on the forums. Cooking brown brown rice is quite difficult. Not always young housewives manage to boil it really tasty. We offer you to familiarize yourself with several recipes for cooking brown rice.

Boil the product in oil

Rice (one glass) is washed thoroughly with cold water. The flowing water must be absolutely transparent. Heat a deep frying pan, pour oil into it and put rice. With constant stirring, the cereal is slightly dried. The oil should kind of wrap around the rice grains, which should prevent them from sticking together. Then water is poured (three glasses), stirred (only once!) And left to boil over high heat. After the water boils, reduce the fire to a minimum, close the lid and leave until the water is completely absorbed. Then the fire is turned off, the pan is covered with a lid and the rice is left to simmer for about half an hour.

Oil-free recipe

One of the popular brown rice recipes uses:

• 1 cup brown rice;
• water (3 glasses);
• s alt to taste (about 0.5 tsp).

Prepared like this: brown rice grains are poured with water and infused for 1 hour. Next, put a pot of water on the fire and wait for it to boil. Rice is added to boiling water, s alt to taste. If you want to enjoy the natural taste of the product, you can refuse s alt. howas soon as the mass boils, the rice is stirred (only once!) and reduce the fire to a minimum.

How long to cook brown brown rice? The groats are boiled under an open lid for 5 minutes, and then covered and boiled for another half an hour. At the same time, a dirty coating appears on the edge of the pan, which is considered normal. In the process of boiling cereals, it is strongly recommended not to interfere. Rice can be considered ready as soon as its grains swell. Then the fire is turned off and for 10 - 15 minutes the cereal is insisted under the covered lid.

How to cook pilaf with brown rice?

Brown rice pilaf is an unusually tasty, and most importantly, he althy dish.

Ingredients:

• one glass of brown rice;
• 2, 5 cups of water;
• 4 garlic cloves;
• one carrot;
• to taste - cilantro, s alt, black pepper.

The cooking process takes about 1 hour. They act like this: in a saucepan, pour the cereal with two glasses of water, bring to a boil. Reduce the heat, cover with a lid and cook until the liquid is completely absorbed. Carrots are peeled, grated (medium) or chopped into small cubes. In a frying pan, heat the oil and fry the chopped garlic in it, add the carrots, mix and add two glasses of water. Simmer until carrots soften. Next, the stewed carrots are mixed with rice, s alted and peppered. Sprinkle with chopped cilantro when serving.

Another pilaf recipe (with carrots and pistachios)

The brown rice pilaf prepared according to this recipe is a sweet, low-fat, extremely tasty dish that even those who zealously monitor their figure can enjoy without fear. The calorie content of one serving of treats is only 256 kcal. For the preparation of four servings, products are used:

• one head of onion;
• one carrot;
• 180 grams of brown rice (Indica BROWN is ideal);
• 1 tsp olive oil;
• 1 tsp lemon peel;
• 380ml chicken stock;
• 125ml water;
• 1 tsp lemon juice;
• 50 grams dates (pitted);
• green onion;
• black pepper.

A dish is being prepared for an hour: carrots and onions are chopped and sautéed in olive oil over medium heat for one minute with occasional stirring. Add rice, sauté for another minute. After that, dates (chopped), lemon zest, water and broth are added. Gloves. Bring to a boil and reduce the fire. Cover with a lid and cook for about 45 minutes until all the liquid has completely evaporated. Stir the finished dish with a fork and add a little lemon juice. Serve the treat sprinkled with chopped green onions.

Pilaf recipe with fried chicken breast

Crumbled brown rice with spices, garlic, tomatoes and fried chicken has a great flavor profile. A green salad with lemon can serve as an ideal addition to it. Compoundproducts:

• two chicken breasts;
• 200 grams of brown rice ("Indica Brown" TM "Mistral");
• 600 ml stock (vegetable, chicken) or water;
• 100 grams of cherry tomatoes (can be ordinary);
• 50 grams of raisins;
• 25 grams of pine nuts;
• two cloves of garlic;
• one head of onion;
• 3 tbsp. l. vegetable oil;
• 1 tbsp l. curry (mild powder);
• half a bunch of cilantro;
• 1 tsp s alt;
• lemon for serving.

You can make 6 servings of food from the quantities shown.

Step cooking

The dish is cooked for 1 hour:

1. First prepare the broth (vegetable): wash and peel the vegetables (stem celery, carrots and onions). Add bay leaf, black peppercorns and cilantro. Cook the broth until tender.
2. Measure rice. It is better to use the long-grain variety "Indica Brown" TM "Mistral", which is carefully polished, preserving the germ of the grain and the shell.
3. Chicken breast fillet cut across into strips. Mixed with 1 tbsp. l. vegetable oil, half the available garlic (chopped) and curry and pickle.
4. Peel and chop the onion. Heat oil (vegetable) in a deep frying pan, put onion and garlic (leftover), and then cook for about three more minutes.
5. Pour in the rice, sprinkle the dish with the remaining curry and mix well.
6. Pour broth (hot) into the grits. The proportion should be: 1:2, 5. Add s alt (1 tsp) and raisins. Cover with a lid and cook for about25 minutes.
7. Roast nuts (pine nuts). Cut tomatoes and cilantro, add them to the finished cereal. Stir and heat for five minutes.
8. Chicken breasts are fried (previously cut into strips).
9. Rice is loosened with a fork, sprinkled with nuts and spread fried strips of chicken meat on top. Served with a slice of lemon.

Brown rice with vegetables and seeds

We invite you to get acquainted with another popular recipe. The dish created according to it can be used as a tasty and he althy side dish, in which many eaters, among other things, are attracted by the spicy crunch of the seeds. For four servings use:

• one glass of brown rice;
• two onions;
• 300-400 grams of vegetables (any);
• 5 tbsp. l. butter;
• half a glass of sunflower seeds;
• pepper and s alt.

The dish is prepared within forty minutes: rice is boiled separately in s alted water for half an hour. The onion is cut into small cubes or half rings and fried in butter (butter) until transparent. Add the seeds to the onion and continue to fry for about two to three minutes with constant stirring. Vegetables (zucchini, peppers, pumpkin, tomatoes), chopped in the form of cubes, are also added there. Fry until done for 5-7 minutes. Add rice, mix thoroughly, s alt and pepper. Close the lid and bring to readiness over low heat for about 5-7 minutes. The finished dish is decorated with chopped greens.