NUTRITION:Brown rice is considered a low "glycemic index" food. The glycemic index (GI) refers to how quickly and how much a food raises a person's blood sugar after eating, according to HS/span>. Low-GI foods have a rating of 55 or less; the average GI for brown rice is 55. White rice has an average GI of 64, making it a medium-GI food. Previous research has shown a link between a high-GI diet and type 2 diabetes.
Besides, The following nutrients are found in whole grains, according to the AHA:
- B vitamins, which are involved in many biological functions;
- Folate (folic acid), a B vitamin that helps the body form new and can prevent certain birth defects;
- Iron, a mineral that the body uses to carry oxygen in the blood;
- Magnesium, a mineral that is involved in more than 300 biological functions; - Selenium, a mineral involved the immune system and regulating the thyroid gland.
HOW TO COOK:
To cook brown rice, add one part rice to two parts boiling water or broth. After the liquid has returned to a boil, turn down the heat, cover and simmer for about 45 minutes.
Brown rice takes longer to cook than white rice because the fibrous bran layer and nutrient-rich germ layer have been removed, HSsays. These layers also give brown rice a chewier, nuttier texture than white rice.
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