Brown rice is a "whole food" where only the outer hull is taken off during processing. Because of this minimal processing, it has added nutritional value, but is also less fluffy and a bit chewy.
What's lost in processed white rice:(from Wikipedia) If the bran layer underneath is removed, the result is white rice. Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as B1, B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration (FDA). One mineral that is not added back into white rice is magnesium; one cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg.
When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol.]
Among other key sources of nutrition lost are fatty acids and fiber.
In addition to having greater nutritional value, brown rice is also said to be less constipating than white rice.
I'm acclimating myself to brown rice for its increased nutritional value, and because brown rice was been recommended by Weight Watchers for my husband. He has been doing most of the food shopping since he began Weight Watchers, so I've been trying to incorporate brown rice into our meals. We finally decided to compromise by mixing a bag of brown rice in my white rice container. While it would be better to bite the bullet and eat the brown rice, this compromise is better than not trying it all. Best of all, the children don't seem to notice the difference.
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7 comments:
Try cooking the rice in water flavored with bouillon for a different flavor.
HF: Great idea! This really does help with taste. I think we have a problem with the texture of brown rice - chewy and tougher than white rice.
Try a blend of brown rice and wild rice. I buy the mix from Lundberg Rice. Rice bran oil really does lower cholesterol-buy the gallon online at www.californiariceoil.com for a good value.
We just joined the brown rice clan last night. My husband was diagnosed w/high blood pressure so we've been working hard on going way healthy on our diet. He made it last night and said it wasn't bad. I didn't try it. I will next time.
I am also on a brown rice journey- I friend of mine gave me a great tip. Cook the rice in a skillet-first put in some olive oil and saute for a few minutes. Next add the required amount of water, chicken base, and a little seasoning--I use Tony's cajun seasoning or Lawry's-- whatever you like. Bring to a boil, cover and turn to a simmer to finish cooking.
The taste was great- a couple of my girls still have to get used to the chewiness.
I second using bouillon or chicken or vegetable broth instead of water. Did you know that brown rice cooks longer than white rice? That you mixed the two together in one container suggests to me that maybe you didn't. You'd have to overcook the white rice to fully cook the brown rice, etc. For 1 cup of brown rice, it takes about 45 minutes at a simmer for all the water to be absorbed, compared with 20 minutes for white rice. You also want to add 2 1/2 cups water for brown as opposed to 2 cups for white.
Thanks for the tip...I've begun to notice that it does need a longer cooking time. I'll try adding more water as well. Good tip, thanks!
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