9/26/17 — brown rice

Weight Loss:

Brown Rice

 

Fun Fact:  Rice provides half of the daily calories in some countries.

Fun Fact II:  Brown rice has more than twice the phosphorus, 3 times the amount of iron, and 4 times the amount of magnesium as white rice.

Fun Fact III:  White rice is made when the bran and the germ from brown rice are removed.  (Many of the vitamins, minerals, protein, and fiber are in the bran and germ.)  Brown rice has a lower glycemic index than white rice.  It has less of an effect on blood sugar levels and a more balanced release of insulin.

Fun Fact IV:  Rice is a member of the grass family that produces an edible grain.

 

Contains:

  • fiber
    • promotes regular bowel movements
    • lowers risk of heart disease
    • lowers risk of stroke
    • lowers risk of cancer
    • lowers obesity
    • lowers Type 2 diabetes
  • 2 trace minerals
    • manganese
      • antioxidant for mitochondria
        • mitochondria: the cell part that produces energy
        • eliminates free radicals (which cause blood vessel damage, tissue aging)
      • metabolizes carbohydrates, proteins, cholesterol
      • forms collagen
    • selenium (used in antioxidant enzymes that are in blood vessel walls)
  • protein
  • vitamin B
  • vitamin E
  • iron
  • calcium
  • magnesium
  • phosphorus
  • potassium
  • sodium
  • zinc
  • omega-3s
  • omega-6s

 

Benefits:

  • healthy cholesterol/lowers bad cholesterol
    • insoluble fiber makes this happen
    • insoluble fiber also keeps you full longer
  • healthy blood sugar levels
  • healthy intestines (reduces constipation)
  • lowers blood pressure
  • lowers high blood cholesterol levels
  • lowers risk of hardening of arteries
  • weight loss

 

4 Types:

  • short grain
    • sticky
    • use in rice pudding or risotto
    • soak overnight
    • cooking time: 25 minutes
  • medium grain
    • larger, moist, tender
    • use in soups or salads
    • cooking time: 15-20 minutes
  • long grain
    • chewy
    • use in rice pilaf or stir fry
    • cooking time: 45 minutes
  • light brown
    • less fiber
    • cooking time: 20 minutes

 

Hot Tips:

  • Use a rice cooker — more on that tomorrow!
  • Eat rice with steamed vegetables.  You’ll get essential amino acids.
  • Rice becomes a complete protein when mixed with beans.

 

Tomorrow:

Learn how to make brown rice in a rice cooker!

 

Sources:

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