1. Nutrition of brown rice

Brown rice is rice that is only lightly milled to remove the husk and still retain the outer bran layer. Therefore, the nutritional value of brown rice is higher than that of white rice.

Nutritional composition of brown rice includes:

Fiber, protein, starch, fat, trace elements such as magnesium, iron, calcium…

In addition, brown rice contains a lot of alpha lipoic acid.

Alpha lipoic acid helps to reduce fat storage, reduce fat through natural increase in the amount of glutathione – an intermediate product of insulin and liprin (the hormone that regulates body weight and fat storage).

2. The effect of brown rice

Brown rice has many health benefits such as:

Good for the heart: Brown rice contains a lot of fiber and vitamins that help lower bad cholesterol levels and reduce the risk of heart disease.

Control blood sugar: Brown rice is a food with a low glycemic index that helps prevent the risk of type 2 diabetes. According to a study, brown rice is high in fiber, phytic acid, beneficial polyphenols. for diabetics than white rice.

Good for the digestive system: Brown rice has more fiber than white rice, so it takes longer for digestion and satiety than white rice, helping the body not feel hungry and crave for snacks. Besides, the fiber from brown rice when passing through the intestines will help the digestive tract expel toxins out, minimizing the risk of gastrointestinal diseases.

Good for the Immune System: Brown rice is rich in essential vitamins, minerals and phenolic compounds that help boost the immune system and its ability to fight off infections. Therefore, brown rice is a healthy food, especially for the elderly and people with diabetes.

3. How to use and process brown rice

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Brown rice can be used to replace white rice in daily meals. In addition, brown rice can be used to make the following dishes:

Brown rice cooked with porridge with nuts: lotus seeds, pumpkin, black beans

Brown rice porridge cooked with chicken, oats

Roasted brown rice for drinking water

How to cook brown rice

Step 1: Gently rub the brown rice, soak the rice in warm water for at least 1-2 hours. The reason to soak brown rice is because the soaking process helps to remove arsenic in the rice as well as remove the substances that cause indigestion, making the rice soft for easier cooking and eating. If cooking with