As Indians, we love our rice plate. Be it for breakfast, lunch or dinner, with curry, as pulao or biryani. Of late, the staple has gotten a slur on its reputation, thanks to carb-bashers. Agreed, polished white rice has lower amounts of complex carbs. You don’t have to cut down rice from your diet, just get the healthier version. The unpolished and unrefined form of white rice, known as brown rice, obtained by removing the outer hull of the kernel of rice. Unlike white rice, the brown variant retains all its essential nutrients. The supermarket aisles are filled with different varieties of brown rice. We shed light on how to choose wisely.
Researchers have found that even two servings of brown rice per week can lower the risk of diabetes. Besides, being diabetic means having to select your foods wisely and brown rice is a better option. This fibre-rich whole grain makes for an ideal replacement for white rice. Unlike white rice which has lower levels of fibre, the brown variant keeps you feeling full longer. Besides, studies suggest that brown rice can also help stabilise blood sugar levels, helping keep your diabetes under check.
Aids weight loss
This high-fibre powerhouse aids digestion, thereby promoting bowel movements. Besides, brown rice leaves you feeling satiated for a longer period of time, keeping your hunger pangs at bay. Studies suggest that it is also low in energy density because of its high fibre and water content, filling you up with fewer calories and aiding weight loss. The Indian Gate Weight Watchers Special Brown Rice is a great option if you’re looking for a healthy portion of your favourite staple.
Rich in minerals
This wholesome food is packed with a number of essential minerals, from manganese, selenium, phosphorus, thiamine and magnesium to vitamin B-6, iron and zinc, minerals that help improve memory and overall wellbeing. What’s more, brown rice also contributes to about 14 percent of the recommended daily dose of fibre. Well, it ain’t called a superfood for nothing! What better way to get your daily dose of minerals that from a serving or two of brown rice! Try the India Gate Brown Basmati rice for its rich nutrient profile.
If your HDL or good cholesterol levels are low, it can increase the risk of heart attack, stroke and other cardio-vascular diseases. Make way for a healthy lifestyle by adding brown rice to your daily diet as the rice-bran oil present in it improves your good cholesterol profile. Besides, brown rice is also known to be an excellent source of soluble fibre, which significantly helps to lower levels of LDL or bad cholesterol.
Here are some quick and healthy recipes to get you started:
Brown Rice Tikki with Spicy Beet Sauce
This healthier take on your all-time favourite tikkis uses brown rice and beets. We love!
Soya Brown Rice
Unbelievable tasty, yet easy to make. This brown rice recipe is definitely a must try!
For the recipe, click here
Brown Rice & Toasted Nut Salad
A salad with brown rice and toasted nuts. It is flavourful and refreshing. Here’s how you can up your salad game, with this equally flavourful and refreshing bowl of goodness!
For the recipe, click here
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