Pulao is a must item on the menu, whether it is a wedding invitation or a kitty party. Garnish it with peas, sliced carrots, and capsicum and delight your guests’ taste buds. However, rice indulgence can add calories to your meals and inches to your waistline. It may be difficult to give up on white rice, but there is a nutritious and healthier substitute.

Brown rice is a top choice in nutritional and other health benefits, as per a study conducted by the American Journal of Clinical Nutrition. Brown rice induces weight loss because of its high fiber content. A small helping of brown rice makes you feel fuller. That is why it satisfies your appetite more. Brown rice also lowers the risk of Type 2 diabetes and prevents gallstones, while its fiber content protects you against breast cancer.

Difference between Brown Rice and White Rice
If you thought it’s only a color difference, you are mistaken. A grain of rice has many layers. Brown rice reveals after the removal of the outermost layer without hampering the nutritional value.

White rice yield happens after the complete milling and polishing of brown rice. This strips 67% of vitamin B3, 80% of vitamin B1, 90% of vitamin B6, half of the manganese and phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids. Would the health-conscious you still look into your taste buds?

Nutritional Benefits of Brown Rice
When compared to white rice, the health benefits offered by brown rice make it the undeniable champion for weight loss. Brown rice is nutrient-rich and is also a natural remedy for several health issues:

1. Selenium: Rich in selenium, brown rice reduces the risk of developing common illnesses such as arthritis, heart disease, and cancer.
2. Manganese: Just one cup of brown rice fulfills 80% of your daily manganese requirements. It also immensely benefits your nervous and reproductive systems.
3. Natural Oils: Brown rice has naturally occurring oils, which help normalize cholesterol levels in your body.
4. Antioxidants: You normally associate antioxidant foods with strawberries, blueberries, spinach, broccoli, cabbage, etc. Brown rice enjoys five-star ratings for its antioxidant value.
5. High in Fiber: Brown rice helps prevent colon cancer because of the high fiber levels. The fibers attach themselves to cancer-causing toxic substances in the body, preventing them from sticking onto the colon wall and eliminating them. The fiber content in brown rice also makes digestion far easier than white rice. This improves and maintains regular bowel movements.
6. Phytic acid and Polyphenols: Brown rice is an excellent food choice for those suffering from Type 2 diabetes because of its low glycemic index. Higher amounts of phytic acid and polyphenols in brown rice are more beneficial for diabetics than milled rice.

How to Select and Store Brown Rice
Brown rice comes in packaged bulk containers. Look out for the ‘Use by’ date on the package. Because of the natural oils present in it, brown rice can become rancid if kept too long. Store it in the refrigerator in an airtight container and it will stay fresh for about six months. Also, make sure it has no moisture content. It is always good to buy organically grown rice as much as possible.

Conclusion

Brown rice or cereal made from brown rice is also the perfect first food for toddlers because of the high levels of natural nutrients and fiber. So, get into the habit of eating nutritious brown rice. You will get back to a healthier you.