Brown Rice

Brown rice is known as hulled rice or unmilled or partly milled rice. It is a kind of whole grain. The scientific name of rice is Oryza sativa. Brown rice is referred to as whole rice or cargo rice. It is the whole grain with inedible outer hull removed. It is rich in fiber and selenium. Brown rice retains its nutrient-rich bran and germ.brown rice

The removal of only the outermost layer, the hull, of the rice kernel is the brown rice. This may reduce the damage of its nutritional value. The complete milling and polishing of the rice may destroy nearly 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the phosphorus, half of the manganese, 60% of the iron and all of the dietary fiber and essential fatty acids.

Thailand, Vietnam and China are the three largest exporters of rice. The majority of the world’s rice is grown in Asia. It plays an incredible important role in their food culture.

  • The oil in whole brown rice lowers cholesterol.
  • Brown rice has a rich source of magnesium, a mineral that acts as a co-factor for more than 300 enzymes.
  • It also includes the enzymes, which are involved in the body’s use of glucose and insulin secretion.
  • Eating brown rice which is high in insoluble fiber, helps women in avoiding gallstones.
  • It also helps in reducing the risk of Asthma.
  • Brown rice features an oil-rich germ. It is more susceptible in becoming rancid and so should be stored in the refrigerator, in an air tight container.
  • It will remain fresh for about six months.
  • High fiber which is supplied by the whole grains (brown rice), if eaten by pre-menopausal women, helps in reducing the risk of “breast cancer”.

 Nutrition Value of Brown rice

Rice, brown, long-grain, cooked
Amount Per 100 grams
Calories 111
% Daily Value
Total fat 0.9 g 1%
Saturated fat 0.2 g 1%
Polyunsaturated fat 0.3 g
Monounsaturated fat 0.3 g
Cholesterol 0 mg 0%
Sodium 5 mg 0%
Potassium 43 mg 1%
Total Carbohydrate 23 g 7%
Dietary fiber 1.8 g 7%
Sugar 0.4 g
Protein 2.6 g 5%
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 2%
Vitamin B-6 5% Vitamin B-12 0%
Magnesium 10%

Daily Values percentages are based on a 2,000 calorie diet. Daily values may be higher or lower depending on your calorie needs.


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