For years, families around the world have relied on white rice as a staple food. However, it was only when the craze around brown rice emerged that people started to switch to this healthy rice option. Brown rice means that you consume rice as a whole grain. The grain of brown rice is less processed compared to the other varieties and thus, you end up getting more nutrients. If you’ve made up your mind to switch to it, here’s how to cook brown rice!
Before we dive into the recipe, let us tell you more about white rice and brown rice. Each grain of rice consists of two layers, the bran and the germ, and these outer layers contain most of the nutrients and minerals. When manufacturers make white rice, these layers are removed. Which is why brown rice is always so healthy. HealthShots reached out to registered dietitian and lifestyle educator, Karishma Chola, to understand why eating brown rice has benefits compared to white rice. But first, read on to learn how to cook brown rice.
How do you make brown rice?
1. Take 1 cup of brown rice (if you are using basmati rice). 2. Wash the rice well and rinse it well. Then put the washed rice in the pressure cooker. 3. Use the same cup you used earlier to measure the rice to fill the pot with 2 cups of water. (Use the rule of thumb: 2 cups water for every 1 cup rice). 4. Optional: add 1/3 teaspoon salt. Turn it over and close the pressure cooker lid. 5. Turn on the fire, and cook the rice for 8 whistles over medium heat. 6. After 8 beeps, turn off the flame and let the cooker cool. 7. Once the pot has cooled, open it carefully. 8. You will notice that the rice is completely cooked. You can mix it all at once with a spoon to avoid overcooking the rice. Pro tip: If the rice doesn’t cook well in 8 whistles, you can add 1/3 cup of water, and cook for 2 more whistles. 9. The brown rice is ready to be served.
Also read: Quinoa or brown rice: which grain helps you lose weight better?
Why choose brown rice over white rice?
“The main difference is that brown rice contains fiber, and white rice is devoid of it. Therefore, brown rice is more useful,” says the expert. So, brown is more beneficial for the reasons mentioned below.
1. Helps balance blood sugar
According to the expert, “brown rice helps balance blood sugar levels and prevent insulin spikes.” Brown rice has a lower glycemic index (GI) than white rice. Therefore, blood sugar levels rise at a slower rate, which makes it a better choice for people who want to control their blood sugar levels.
2. High in fiber
“Fiber always helps in nourishing the gut microbiota which leads to reduced inflammation in the body, thus preventing lifestyle diseases,” says Karishma Chawla. Besides, brown rice contains more protein which tends to keep you satiated for a long time and can also help keep your blood sugar stable.
3. It contains more important vitamins and minerals
Brown rice is full of essential vitamins and minerals, and is higher in minerals like magnesium, selenium, and vitamin B3 than white rice.