print Print this page

Brown Rice

In season all year

Food Description:

The difference between brown and white rice is the milling process. In brown rice the bran layer, or the grain, is left on. It is higher in fibre and more nutritiously dense than white rice and has a chewier, nuttier flavour.
Brown rice is available as long grain and short grain. Long grain rice is long and slender while short grain is round and plump. Brown basmati rice is a good choice.

General Information:

Category: Grain
To Buy: Buy from a health food store or supermarket with a high turnover of produce.
To Store: Rice is a favourite food of weevils so make sure you pack it in airtight containers and store in a cool place - if you have room, store it in the fridge.
Tips and Tricks: Reduce the GI of rice by adding some vinegar - great for salads and sushi.

Nutrition (100 Grams):

Energy (kJ): 1515
Moderate GI 55 - 70: Glycaemic Index refers to the rate at which carbohydrate rich foods are converted to glucose for energy by the body; A moderate GI will release glucose into the bloodstream at a moderate rate.
Protein (g): 7.5
Saturated Fat, g : 0.536
Vitamin B1: Important for energy production and carbohydrate metabolism. Enhances mental capabilities and promotes a general sense of health and wellbeing.
Vitamin B6: Important in development and maintenance of nervous system. Also plays a role in prevention of inflammatory and skin diseases, hormone production and the metabolism of protein, fat and carbohydrates.
Zinc: Antioxidant and immune boosting, zinc fights infection and plays a role in wound healing. It is essential for growth and health of reproductive organs, especially the prostate. Needed for healthy hair, skin and nails. Also necessary for bone formation.
Phosphorus: Closely related to calcium, this mineral is an important component of bones and teeth and helps maintain the body's energy supply and pH levels.
Salicylates: Naturally occurring plant chemicals found in several fruits, vegetables, nuts, herbs and spices, jams, honey, yeast extracts, tea and coffee, juices, beer and wines. Also present in flavourings, perfumes, scented toiletries and some medications. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Safe/negligible amount
Carbohydrates, g: 76.17
Fibre, g: 3.4
Fat (g): 2.68
Monosaturated Fat , g: 0.971
Vitamin B2: Aids in the metabolism of fats, protein and carbohydrate. Also involved in maintaining mucous membranes and body tissues, good vision and health of skin.
Iron, mg: Main function is synthesis of red blood cells, thus delivering oxygen around the body and maintaining all bodily functions. Contraindications: Excess accumulation may play a role in development of heart disease.
Potassium: Needed for normal growth and muscle and nerve contraction. Together with sodium regulates water and fluid balance in the body.
Amines: Amines come the breakdown or fermentation of proteins. High amounts are found in cheese, chocolate, wine, beer and yeast extracts. Smaller amounts are present in some fruits and vegetables such as tomatoes, avocados, bananas. For those with sensitivities, low foods are almost never a problem, moderate and high foods may cause reactions, depending on how sensitive you are and how much is eaten. Very high foods will most often cause unwanted symptoms in sensitive individuals. Negligible
Glutamates: Glutamate is found naturally in many foods, as part of protein. It enhances the flavour of food, which is why foods rich in natural glutamates such as tomatoes, mushrooms and cheeses are commonly used in meals. Pure monosodium glutamate (MSG) is used as an additive to artificially flavour many processed foods, and should be avoided, especially in sensitive individuals as it can cause serious adverse reactions. n/a

Cooking:

Cooking Tips: Brown rice takes longer to cook than white (approx 50 minutes) - to save time soak it overnight, which will half the cooking time. Use long grain as a side dish, or as a bed for sauces. and short grain (because it sticks together) for sushi and rice balls.

Benefits the Following Health Conditions:*

Depression
Digestive Disorders
High Blood Pressure
Premature Aging
Diarrhoea
High Blood Cholesterol
Intestinal Worms & Parasites
Detoxifying

* This information is sourced by a qualified naturopath. It is non prescriptive and not intended as a cure for the condition. Recommended intake is not provided. It is no substitute for the advice and treatment of a professional practitioner.



Disclaimer:
The Food Coach provides all content as is, without warranty. The Food Coach is not responsible for errors or omissions, or consequences of improper preparation, user allergies, or any other consequence of food preparation or consumption.

Facebook Twitter RSS