The health benefits of brown rice are partly due to the way it is made. According to George martel Young, the World's Healthiest Food Foundation advocates the benefits of healthy eating. HSPH of Harvard University believes that brown rice is a whole grain, that is to say, brown rice contains three parts of grain: the outer fiber filling layer is called bran, the nutrient-rich core is called germ, and the starch middle layer is called endosperm. HSPH said:
White rice is a refined grain, which means that the bran and germ have been removed, leaving only endospore. (The shell is also removed) This process will take away most of the fiber and nutrients. According to the American Heart Association (AHA), some nutrients (including B vitamins and iron) will be added to the "concentrated" white rice, but the fiber will not be added back.
Introduction to Nutrition Brown rice is a kind of nutritious food. It is a whole grain with relatively low calories (2 16 calories per cup), high fiber content and no gluten, and can be blended into various dishes. The American Rice Federation points out that brown rice does not contain trans fats or cholesterol. It contains only trace amounts of fat and sodium.
The following are the nutritional components of brown rice. According to the regulations of the US Food and Drug Administration, the agency manages food labeling through the Nutrition Labeling and Education Act:
Nutrient consumption of brown rice and long grain (cooked): 1 cup (8 ounces/195g) calories 2 16 calories come from fat 15* daily value (DV) based on a 2000-calorie diet. Eat Amt%DV*Amt every time% DV * total fat 2g 3% total carbohydrate 45g 15% cholesterol 0mg 0% dietary fiber 4g 14% sodium 10mg 0% sugar 1g manganese1.8mg88.
According to HSPH, the fiber in brown rice helps to lower cholesterol, transfer waste through the digestive tract, promote satiety, and may help prevent thrombosis.
Brown rice is considered as a food with low glycemic index. According to HSPH, the glycemic index (GI) refers to the speed and degree that a food can improve people's blood sugar after eating. The gastrointestinal index of low gastrointestinal food is 55 or lower; The average gastrointestinal index of brown rice is 55. The average gastrointestinal index of white rice is 64, which belongs to medium gastrointestinal food. Previous studies have shown that there is a link between high gastrointestinal diet and type 2 diabetes.
More importantly, some phytochemicals and minerals found in whole grains may be related to reducing the risk of certain cancers, HSPH said. According to the American Heart Association, as part of a healthy diet, whole grains may help raise cholesterol levels and reduce the risk of heart disease, stroke and type 2 diabetes.
Whole grains contain the following nutrients:
B vitamins, involving many biological functions; Folic acid (folic acid), a B vitamin, is helpful to body form's new cells and can prevent some birth defects; Iron, a mineral used by the body to carry oxygen in the blood; Magnesium, a mineral involving more than 300 biological functions; Selenium, a mineral that participates in the immune system and regulates the thyroid gland. Does brown rice contain arsenic? Consumer Report published an article on 20 12, pointing out that although arsenic naturally exists in various foods, it is easier to pollute brown rice because it contains arsenic, and arsenic ice in brown rice absorbs a lot of water during its growth. However, the US Food and Drug Administration analyzed more than 65,438+0,000 rice samples and stated in 2065,438+04 that "the arsenic content found by the Food and Drug Administration in the samples it evaluated is too low to cause any immediate or short-term adverse health effects." The US Food and Drug Administration recommends maintaining a diet that includes all kinds of whole grains. In addition, according to the US Food and Drug Administration (FDA), people who are worried about arsenic content can cook with 6 times the normal amount of water, and the arsenic content will be reduced by about half. According to National Geographic, in 20 13, 740 million tons of rice was produced worldwide. Most of them are about 676,543.8+tons produced in Asia. The United States ranks second with 36 million tons and Africa ranks third with 28 million tons. According to HSPH, recent archaeological discoveries have found primitive rice seeds and ancient farm tools about 8,000 years ago in China.
Merchants introduced rice to ancient Greece, and Alexander the Great (356-323 BC) brought rice to India.
The Moors brought rice to Spain in the 8th century, and the Spanish brought rice to South America in the17th century.
Boiled brown rice brown rice, like all grains, should be thoroughly washed with tap water. When cooking brown rice, add one part of rice to two parts of boiled water or broth. HSPH said that when the liquid boils, turn off the fire, cover it and cook for about 45 minutes.
Brown rice takes longer to cook than white rice because the fiber bran layer and nutrient-rich germ layer have been removed. These layers also make brown rice more chewy and nutty than polished rice.
This article was updated by Sarah G Miller, on-site scientific health editor, on October 3rd, 20 18/KLOC-0. "