Description
Brown Rice is a whole grain rice that retains its bran and germ layers, unlike white rice, which is milled to remove these components. This minimal processing preserves much of its fiber, vitamins, and minerals, making brown rice a far more nutritious and health-supportive grain. Its natural, slightly chewy texture and earthy flavor have made it a favorite among health-conscious eaters and nutritionists around the world.
When rice is harvested, it goes through dehusking to remove the outer hull. If it stops there, it becomes brown rice. If it’s further milled and polished, it becomes white rice. Brown rice can be found in various varieties such as long grain, short grain, basmati, and jasmine. All retain their outer layers and offer a nutty, slightly sweet flavor, along with a firmer texture than their white counterparts.
Brown rice is naturally gluten-free, making it suitable for people with celiac disease or non-celiac gluten sensitivity. It is also low in fat, cholesterol-free, and contains no sodium, making it a clean base grain for heart-healthy meals.
Nutritionally, brown rice is:
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High in dietary fiber, particularly insoluble fiber, which supports digestive health, prevents constipation, and helps maintain healthy bowel function.
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A good source of complex carbohydrates, offering slow-digesting energy that helps regulate blood sugar and insulin levels, making it ideal for people with diabetes, PCOS, or insulin resistance.
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Rich in vitamins such as B1 (thiamin), B3 (niacin), B6, and folate, which support metabolism, red blood cell production, and nervous system health.
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Contains important minerals like magnesium, phosphorus, selenium, manganese, and iron, which are essential for bone strength, immune function, and antioxidant defense.
One of the most noted nutrients in brown rice is manganese, which plays a vital role in collagen production, wound healing, and blood sugar regulation. Brown rice also contains lignans and phytonutrients with antioxidant and anti-inflammatory properties that may help reduce the risk of chronic diseases like heart disease, type 2 diabetes, and certain cancers.
Culinarily, brown rice is highly versatile. It can be used as a base for:
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Bowls, biryani, and fried rice,
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Stuffed vegetables or wrap fillings,
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Soups, stews, or casseroles,
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Pilafs and grain salads,
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Or ground into flour for baking, pancakes, or porridges.
It takes longer to cook than white rice, usually about 35–45 minutes, unless it’s pre-soaked or parboiled. The typical ratio is 1 cup rice to 2.25–2.5 cups of water. Soaking the rice for 30–60 minutes before cooking reduces the cooking time and enhances digestibility.
Brown rice is available in multiple forms:
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Raw whole grain
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Quick-cooking or parboiled
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Brown rice flour
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Brown rice flakes
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And sprouted brown rice, which has slightly more nutrients and improved texture.
From a health standpoint, regular consumption of brown rice has been associated with:
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Lower risk of cardiovascular disease
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Improved cholesterol levels
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Better glycemic control
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Reduced belly fat
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And support for weight loss goals
From a farming and environmental perspective, brown rice is the same crop as white rice, but since it’s less processed, it requires less energy and industrial milling. Organic brown rice varieties are widely available and favored in sustainable food systems.
When purchasing, opt for organic and pesticide-free varieties when possible. Store in a cool, dry place, and if you buy in bulk, refrigerate or freeze to avoid rancidity, since the natural oils in the bran can spoil over time. Cooked brown rice can be refrigerated for 4–5 days or frozen for several months.
In summary, Brown Rice is a wholesome, hearty grain that supports a healthy lifestyle. Its rich nutrient profile, slow-digesting carbs, and satisfying texture make it an ideal staple in balanced meals—perfect for anyone looking to eat clean, nourish their body, and enjoy versatile dishes.
Quantity is 2kg
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