What is brown rice and what are its properties?

What is brown rice and what are its properties?

Before we move further and read about brown rice , here are some articles you may be interested:

What is Rice

What is Basmati Rice

advantages and disadvantages of white rice?

Uses of Basmati Rice

Now :

In this article, we will introduce you to brown rice, storage conditions, cooking methods, and how it differs from white rice so that you are familiar with its properties and characteristics when buying brown rice.

Brown rice is the same as white rice, except that in white rice, the outer layers of the paddy are completely removed, but in brown rice, only the first layer is removed.

Brown rice is rich in iron, zinc, phosphorus, manganese, calcium, magnesium, potassium, selenium, vitamins E, B1, B2, B3, B6, K compared to white rice, which makes it have better properties.

Brown rice is a strong source of protein and adds a lot of fiber to your diet and provides the fatty acids needed for your health.

Brown rice is actually a whole grain rice that can be considered a grain.

They also use brown rice germ, which has many properties, which is prepared by putting this rice in water after a few hours.

Many people usually prefer white rice to brown rice, but by eating a serving of this rice, they realize its deliciousness and good properties.

Rice is a staple food not only in Asia but also for a large population of the world.

Brown rice is a high-grain cereal that is used in cooking with stews or in salads.

Sweet brown rice is a delicious food that is used to make desserts.

We also have brown rice syrup, which is used as a healthy sweetener with a Korean flavor in baked goods and hot drinks.

The latest research from the University of Pennsylvania shows that the history of rice consumption dates back to about 5,000 years ago. Today, rice is the staple food of half the world’s population, and billions of people in Asia and parts of Africa as well as Europe use it as their staple food.

Although white rice is the most widely consumed type of rice in the world, in recent years the use of brown rice has increased significantly due to its numerous properties and benefits to human health.

Rice flour, rice syrup and bran oil are among the processed products obtained from this valuable nutritional grain. Rice is normally white, but brown rice looks almost different, and some people confuse it with smoked rice.

White rice is better or brown rice

White rice is the most widely consumed example of rice in Iran. Rice as a food has different types and in general, rice is considered as the main food of many people in the world. Rice is the most widely used food in Asian countries and is widely consumed from East Asia to the West, as well as far east countries.

Because this food is produced in various Asian countries, including South and North Korea, Japan, Bhutan, Bangladesh, Thailand, India, Pakistan, Afghanistan, Iran and even parts of Turkey and Iraq. For this reason, different cultivars and varieties of rice can be seen in these areas.

White rice is a product obtained from peeling rice grains, but in doing so, many properties of rice are lost. For this reason, various methods have been invented in rice processing, as a result of which products such as brown rice are produced, some of which are unique in their kind. In fact, one of these unique types of rice around the world is brown rice.

Brown rice has many rich properties, but its consumption in Iran is much lower than white rice. In this article, we want to guide you on consuming white rice and brown rice.

What is white rice? And why is the consumption so high?

White rice is the same rice that we Iranians are accustomed to consuming and we prepare various foods from it. Rice is a food grain that, like wheat, is produced in several layers of husks or bran, and in order for this product to be suitable for consumption, these layers of skin, which are actually rich in many properties, must be removed from the rice.

As a result of cleaning these layers, white rice is prepared. White rice is a food grain with many properties. For example, 100 grams of rice has about 130 calories, which contains nutrients such as protein, sodium, potassium, carbohydrates, calcium, iron, magnesium, dietary fiber, and vitamins A, B, D, as well as vitamin C.

White rice is a food that can be eaten alone or with other foods such as stews, kebabs, salads and dairy products and can also be combined with foods such as meat and legumes such as Istanbul prepared lentil pilaf, bean pilaf.

This food is also used in the preparation of soups and snacks such as yellow flakes.

Today, white rice is considered as the most important food item of Iranians and many countries after wheat. Proper taste, excellent aroma and cooking quality are the characteristics that have increased the consumption and popularity of Iranian rice.

What is brown rice?

What is brown rice? And how much is consumed?

White rice is not the only type of rice. In fact, we Iranians mainly consume this type of rice. You have other types of rice and the most complete type of rice in terms of nutritional value is brown rice. This rice is produced with a special processing compared to white rice and all the vitamins and useful substances in rice bran have been transferred to its grain, and the color of this rice has turned reddish brown due to the transfer of these substances. , And for this reason it is called brown rice.

Water vapor or boiling water is used to transfer the nutrients in the rice bran husk, which is why this product is a pre-cooked rice.

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White rice and most of its cultivars usually have a high cooking quality, but brown rice, because it is a pre-cooked rice, does not have the same high cooking quality as white rice, and also has a shorter shelf life due to its high protein and nutrients, and After cooking, it acquires a special taste and aroma, which may not be to the liking of some people. But consuming brown rice on a regular basis can be very beneficial for the body and it is recommended to use this product in your food basket.

Should we eat white rice or brown rice?

White rice is a product that can be used to prepare a variety of foods and its taste and quality is excellent. This rice is the best choice for use in ceremonies and food preparation centers as well as parties and home consumption due to its excellent cooking quality and flavor. For this reason, if you are planning to hold a ceremony or you want to prepare foods with acceptable variety and taste for your family members and guests, it is recommended to use white rice.

White rice has no proper nutritional value because rice bran, which has the highest amount of nutrients and vitamins, is separated from it. For this reason, it is recommended to use brown rice to transfer the wonderful properties of rice to your body.

Brown rice may not have the taste, aroma and cooking quality of white rice, but it is excellent in terms of nutritional value, and in fact, the use of this rice is very necessary for children, adolescents, middle-aged people and even the elderly.

White rice is a product for ordinary food and brown rice is a product for useful food. Which rice is best for cooking depends on your taste. However, it is recommended to define a diet plan for eating rice in the family, and therefore try to use both white and brown rice and even other types of rice such as red rice in your food basket. , While having a healthy family, you can have their satisfaction and health together.

Nutritional value and minerals in rice

Nutritional value in 100 grams

Calories 111 grams

Total fat 0.9 g 1%

Saturated fat 0.2 g 1%

Unsaturated fat 0.3 grams

Cholesterol 0 mg 0%

Sodium 5 mg

Potassium 43 mg 1%

Total carbohydrates 23 g 7%

Dietary fiber 1.8 g 7%

Sugar 0.4 grams

Protein 2.6 g 5%

Calcium% 1

Iron% 2

Vitamin B6% 5

Magnesium 10%


The main constituent of rice is carbohydrates (in the form of starch), which makes up 90% of the weight of a grain. Carbohydrates also contain more than 87% of the calories in a grain of rice.

Starch is the most common oral carbohydrate, consisting of two types of glucose, especially amylose and amylopectin. These two types of glucose in rice have different nutritional properties and play an important role in the digestion of rice.

For example, rice grains rich in amylose do not stick together when cooked and are not so-called shredded. This type of rice also uses some useful fibers that delay the digestion of starch and make a person feel full for a longer time.

It is interesting to know that rice rich in amylopectin (which also has a lower amount of amylose) is easily soaked after cooking and has a high adhesion property.

Exactly this feature has caused this type to be used more in the preparation of rice semolina as well as rice pudding. A special feature that has made it the main and of course popular meal in East Asian countries.

Easy digestion is another nutritional property of amylopectin-rich rice, which, contrary to popular belief, is not only good for health, but also raises blood sugar levels, causing many problems for people with diabetes. Therefore, before buying rice, it is recommended to pay attention to its nutritional properties to prevent such problems.


Another major difference between white and brown rice is the amount of fiber in them, so that brown rice contains 1.8% of fiber, while this amount in white rice is only 0.3%. The amount of a particular carbohydrate that is digested later is another difference between white and brown rice.

This type of starch, in addition to causing the growth and multiplication of a species of beneficial bacteria in the stomach, leads to the formation of a special amino acid in the intestine called “butyrate”, which plays an important role in the optimal functioning of the system and also prevents Plays bowel cancer. It should be noted that rice bran is also a rich source of fiber and its consumption can largely cover some of the properties of brown rice.

Nutritional value and minerals in rice

Vitamins and minerals

The nutritional value of rice largely depends on how it is cooked and served. Most of the minerals are found in rice bran and sprouts, which are part of brown rice.

Manganese: A mineral that is present in some food groups, especially grains. Manganese plays a special role in the body’s metabolic function as well as the optimal function of immune system antioxidants.

Magnesium: It is one of those minerals that is found only in brown rice and its sufficient amount causes the optimal functioning of the immune system. A group of doctors have found in their latest research that magnesium deficiency has a significant effect on chronic diseases.

Copper: Found in almost all types of grains and plays an important role in preventing heart disease. Copper levels in the diets of many European countries, as well as North America, have been reported to be lower than standard.

White and brown rice are the most important types of Iranian rice that have major differences with each other. In the following article, we are going to examine the characteristics of these two types so that you can make a better decision when buying rice.

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Here are some very good properties of this rice:

1. Brown rice reduces obesity.

With manganese, this rice helps in the synthesis of body fat and prevents mass accumulation, accumulation of body fat and weight gain and obesity. This rice helps increase the level of beneficial body fat (HDL) by increasing the activity of one of the antioxidant enzymes called glutathione peroxidase in the body.

2. Brown rice has an antioxidant role.

With its strong antioxidant properties, this rice resists oxidative properties that damage the body’s cells, in other words, against free radicals from energetic activities caused by metabolism to prevent diseases such as stroke. The heart helps a lot.

3- It is useful in the health of the digestive system.

Brown rice has fiber that helps digest food better and satisfies the stomach and prevents constipation and intestinal colitis.

The bran in this rice prevents the absorption of moisture and acid in the stomach, which causes inflammation and swelling.

4- It is effective for cardiovascular health.

Brown rice with a lot of selenium is useful for lowering blood pressure, preventing clogged arteries (hardening of the arteries) and heart health.

5. Helps increase good cholesterol in the body.

Brown rice helps maintain good body fat by increasing the body’s metabolism of lipids and glucose.

And having an amino acid called gamma aminobutyric acid (KABA) reduces the triglycerides in the liver of alcoholics.

6- It has anti-cancer effect.

Brown rice with essential fibers and phenols of trisine, caffeic acid and ferulic acid has more anti-cancer properties than white rice, so that it prevents and removes cancerous toxins from the intestinal wall. , Breast and blood in the body. Brown rice sprouts also have good anti-cancer properties.

7. Helps to improve the brain system.

Brown rice contains B vitamins, manganese and vitamin E, which help improve brain function. Manganese regulates the accumulation of calcium in the brain, prevents its accumulation and prevents brain disorders and calms the nerves and muscles, and vitamin E also plays an important role in combating brain diseases. These diseases are the result of biological attacks on the body organism.

8. It is useful to prevent Alzheimer’s disease.

Brown rice with a strong source of gamma aminobutyric acid (kaba) is effective in preventing neurological diseases such as Alzheimer’s.

This rice sprouts are also used to control enzymes related to Alzheimer’s disease and other brain disorders such as dementia and amnesia.

9- It is effective for the mental health of breastfeeding mothers.

This rice is very effective in reducing stress in lactating women and nurses and reduces their mood swings and depression.

As it increases the ability of the body in the face of stressors and psychological factors.

10. It is useful in treating insomnia and anxiety disorders.

Brown rice sprouts have anti-depressant properties and contain important amino acids such as glycerin, glutamine and kaba, which control and reduce the activity of neurotransmitters related to stress, depression and anxiety messages and cause relaxation.

Or having a rich source of melatonin or sleep hormone helps to relax and increase the quality of sleep.

Uses of brown rice

11. It is effective for bone health.

This rice with magnesium and calcium helps to grow and strengthen the bones of the body and magnesium prevents demyelination (inflammation of the myelin that protects the nerve fibers in the body).

There are other properties of this rice that are briefly stated:

It is effective for strengthening the human mind and body.

Having folate-rich foods is good for the healthy growth of the fetus during pregnancy.

With antioxidant ferulic acid is effective in preventing skin aging.

Prevents hair loss.

It is useful for treating skin diseases such as psoriasis.

It is very effective in treating osteoporosis and arthritis.

It is effective in treating diabetes.

Strengthen the immune system

Maintenance method

This rice can be stored in standard packages at normal temperature for six months to a year.

The storage conditions of cooked rice are very important and failure to do so can lead to infection with a bacterium called Bacillus cereus, which can cause food poisoning even when heated.

Cooked rice should not be stored at room temperature and is best refrigerated and not heated more than once.

Uses of brown rice:

It is recommended that athletes and people who are looking for fitness include this rice in their daily food basket.

This rice has a very important role in the treatment and prevention of diseases such as diabetes and high blood pressure. Using this rice, like white rice, you can make very delicious foods that have much more nutrients than white rice, such as pudding, salads with vegetables, mixed with chicken and…

Methods of cooking brown rice:

This rice has much more bran than white rice and has a longer cooking time.

For one cup of brown rice, two cups of water are added and the cooking time is about 30 to 40 minutes and there is no need to rinse because this will lose many of its properties.

It is better to soak it for a while before cooking, which makes it cook better.

How to cook cat on gas: You need 2 glasses of water for 1 glass of rice.

First, wash the rice and let it soak in water for 30 minutes.

Then add 1 teaspoon of salt and put on low heat for 45 minutes to 1 hour.

After the rice is cooked, remove from the heat and cook for 15 minutes.

It should be noted that when cooking this rice, do not add much water to it because the rice grains stick together and also because of a special type of oil in this rice, do not buy the leftover type.

How to bake brown rice in the oven:

First, turn on the oven to 180 degrees. Mix 1 cup of rice with 2 cups of water, 1 teaspoon of salt and 1 tablespoon of butter, pour into the mold and cover the mold with foil.

Place in the middle of the oven for 1 hour until ready. Take the mold out of the oven and after 10 minutes, open the foil and enjoy the food.

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