Brown Rice: Why You Should Make Friends with This Whole Grain
Among the wide varieties of Japanese rice, one of the least spoken about ones is brown rice. This nutritious grain has been gaining popularity recently because of its many health benefits and versatility. Today, we'll discuss the features and benefits of brown rice and why you should incorporate this delicious grain into your meals!
What is brown rice?
Brown rice is whole grain rice milled to remove the inedible hull, leaving the bran and germ completely intact. As a result, brown rice is a rich source of vitamins, minerals, fiber, and phytonutrients. It is also gluten-free, making it suitable for those with sensitivities or allergies.
Also known as genmai, Japanese short-grain brown rice has a slightly nutty flavor and subtle sweetness. However, this multigrain variety is less sticky than conventional glutinous rice and can be trickier to incorporate into certain dishes such as sushi or onigiri.
While brown rice is the most nutritious choice, it takes considerably longer to cook and may not be the most convenient option for everyone. For families with younger children, consider 30% milled rice, which has 30% more of the germ removed, making it easier for their digestion.
Benefits of brown rice
Aside from the complexity of flavor and texture that it adds to your dishes, there are several health benefits of eating brown rice over conventional white rice:
High in fiber
Brown rice is higher in fiber than white rice, making it an excellent choice for those looking to increase their intake of dietary fiber. One of the benefits of this is that it helps you feel fuller longer, making this an excellent food staple for anyone trying to manage their weight.
In comparison to white rice, the sugars present in brown rice are released into your bloodstream at a much slower rate, providing you with sustained energy while also reducing the risk of diabetes. Studies have also shown that brown rice can help reduce the risk of heart disease and stroke by lowering cholesterol levels and triglycerides.
May reduce inflammation
As a whole grain with a rich nutritional profile, brown rice is also believed to be beneficial in reducing inflammation, which is associated with several chronic diseases. Rich in selenium, this whole grain can help act as an antioxidant and with your immune response!
Thanks to its high fiber content, brown rice can help improve digestion and relieve constipation. By nourishing your gut bacteria, it can also reduce the risk of colon cancer and improve intestinal health.
Great for mommies-to-be
As an excellent source of folic acid, which plays a vital role in developing a baby's nervous system, brown rice is also a wonderful part of your prenatal diet plan! Pregnant women can greatly benefit from including brown rice in their diets to ensure they get all the essential nutrients they need during this time.
How to enjoy brown rice
There is no limit to the number of ways that you can use brown rice in your diet! It is an excellent substitute for white rice and can quickly become part of your daily meals. Try adding it to stir-fries, salads, soups, curries, or even baking!
Perfect Japanese-style brown rice every time
For perfect Japanese-style brown rice every time, follow these simple steps:
- Rinse the rice for 1-2 minutes. This helps remove excess starch and improves the texture of the cooked rice.
- Soak the rice in cold water for at least 30 minutes to maximize flavor and nutrition.
- Drain and add rice to a pot with water with a 2:3 ratio of rice to water (i.e. 1 cup brown rice:1.5 cups water).
- Bring the pot to a boil, stirring occasionally.
- Once it comes to a boil, reduce the heat to low and cover the pot with a lid.
- Cook for 20 minutes on low heat or until all the water is absorbed. It’s very important not to remove the lid during this time as the rice is simmering!
- After 20 minutes, remove from heat and let the rice steam for 10 minutes. The softer you prefer your rice, the longer you can leave it to steam.
- Fluff with a fork and serve!
Turn your short-grain brown rice into sushi rice!
To add some fiber to your next at-home sushi adventure, add Japanese rice vinegar, sugar, and salt to the cooked rice and mix lightly with a spatula, cooling the rice as you go.
How Try brown rice at the rice factory NEW YORK!
Brown rice is a delicious and nutritious whole grain that is great for anyone looking to add more fiber, healthy fats, vitamins, minerals, and antioxidants into their daily diet. With its nutty flavor and slightly sweet taste, it's the perfect accompaniment to any meal! Plus, with its easy cooking method, you can prepare it in no time.
At the rice factory NEW YORK, we've perfected the art of sourcing the best quality Japanese-style brown rice! Our selection of freshly milled Japanese short-grain brown rice is perfect for sushi and everyday meals. Check out our online selection to try delicious dishes featuring this fantastic grain!