Brown Rice:- A whole grain superfood
{Topic:- What is Brown Rice, Characteristic of Brown Rice, Cultivation of Brown rice in India, difference between brown & white rice, Types of Brown Rice, description of all its types, cooking technique, culinary use of Brown Rice, Nutritional value & Health benefit of brown Rice.}
What is Brown Rice?:-
Brown Rice is unrefined whole grain Rice that is obtained from removal of the inedible outer husk or hull from the Rice paddy. It is considered more nutritious Rice than white Rice because brown rice retains its bran & germs layers during processing of Rice.
That means brown rice contains all three parts of grain kernel (1) Bran:- Mineral & fiber rich outer layer of rice, (2) Germ:- Core layer of rice which is rich in antioxidants & protein (3) Endosperm:- carbohydrate or starchy layer of rice.
Pic source-https://manjilas.com/blog/amazing-health-benefits-of-brown-rice/
- Due to its bran & germ layers intact, it is highly nutritious rice grain contains vitamins, minerals & antioxidants etc. It is relatively low in calories but high in fiber, gluten free and trans-fat or cholesterol free rice.
- Brown” rice is the typical whole grain rice with natural brown color of its outer bran layer. It is not belong to any particular variety of rice but the natural color of the grain is just due to the outer bran layer.
Pic source- http://www.knowledgebank.irri.org
Characteristic of Brown Rice
Brown rice has several distinctive characteristics:
- Texture: It has a chewier and firmer texture compared to white rice.
- Flavor: Brown rice has a slightly nutty and earthy flavor which is more pronounced than the milder taste of white rice.
- Color: The outer layer of bran gives brown rice its light to medium brown color, distinguishing it from white rice.
- Cooking Time: Brown rice takes longer to cook than white rice due to the intact bran and germ layers. It generally requires about 40-50 minutes of cooking time.
- Nutritional Content: Brown rice is rich in essential nutrients, including fiber, magnesium, phosphorus, selenium, manganese, and vitamins like B6 and niacin. It also contains antioxidants.
- Health Benefits: Due to its higher fiber content, brown rice is beneficial for digestion, helps in maintaining stable blood sugar levels, and supports heart health.
- Shelf Life: Because of the oil content in the bran, brown rice has a shorter shelf life compared to white rice. It can become rancid if not stored properly.
- Versatility: Brown rice can be used in a wide variety of dishes, from stir-fries and salads to soups and side dishes offering a wholesome base for many recipes.
Cultivation of Brown Rice in India
The cultivation of brown rice in India is essentially the same as that of white rice since brown rice is simply rice that hasn’t been fully milled or polished. India is one of the largest producers of rice globally, and brown rice cultivation is a significant part of this industry.
- Several rice varieties can be used for brown rice production, including traditional and hybrid varieties. Some popular varieties cultivated in India that are often marketed as brown rice include Basmati, Sona Masuri, and Ponni.
- For brown rice, the paddy rice is milled to remove the outer husk, but the bran and germ layers are retained. This minimal processing preserves the nutritional content of the rice, making it “brown rice.”
Statewise cultivation of Brown Rice in India
Brown rice can be produced in any state where rice is cultivated since it is simply rice that has undergone minimal milling, retaining its bran and germ layers.
Here are the major brown rice-producing states in India:
- West Bengal: West Bengal is the largest producer of rice in India. The state’s extensive rice fields and favorable climate make it a significant producer of both white and brown rice. Varieties like Gobindobhog and Tulaipanji are popular.
- Punjab: Known for its high-yielding varieties of rice, Punjab is a key player in rice production. The state primarily produces basmati rice, which is also available as brown basmati, a popular choice for its aromatic qualities and nutritional benefits.
- Haryana: Haryana like Punjab is a significant producer of basmati rice including its brown rice variant.
- Uttar Pradesh: Uttar Pradesh is another major rice-producing state in India, particularly in the eastern regions. It grows a variety of rice types including brown rice.
- Andhra Pradesh: Andhra Pradesh, particularly the regions around the Krishna and Godavari rivers is known for its high rice production. The state produces several varieties including Sona Masuri which is available as brown rice.
- Tamil Nadu: Tamil Nadu is known for cultivating a variety of rice, including traditional varieties like Ponni rice which is available in brown form.
- Odisha: Odisha is a significant producer of rice, especially in its coastal and delta regions. The state produces traditional and indigenous rice varieties, many of which are marketed as brown rice.
- Chhattisgarh: Often referred to as the “Rice Bowl of India,” Chhattisgarh is known for its rich diversity of rice varieties. Many of these are cultivated organically and sold as brown rice due to their high nutritional value.
- Bihar: Bihar’s rice production is concentrated in the northern and central regions, where the climate and soil are suitable for rice cultivation. The state produces different varieties that are available as brown rice.
- Kerala: Kerala is known for cultivating traditional rice varieties such as Navara and Matta rice, which are often sold as brown rice due to their health benefits. These varieties are particularly prized for their unique flavors and textures.
- Assam: Assam with its fertile Brahmaputra valley is known for producing aromatic and indigenous rice varieties. Brown rice is commonly available and popular for its distinct flavor.
Difference between Brown Rice & White Rice:-
| Brown rice | White rice |
| Brown” rice is the typical whole grain rice with natural brown color. That means brown rice contains all three parts of grain kernel including the fibrous bran, the nutritious germ and the carbohydrate rich endosperm. | White rice is the same grain of brown rice but it is more processed/polished in such a way so that its bran & germs are totally removed. Removing all of the bran which consists of the aleurone and pericarp, and germ or embryo from brown rice results in white rice. |
| Brown rice is unpolished or unrefined rice | White rice is polished or refined rice. |
| Brown rice does have a lot of nutritional benefits, but still it is less preferred & consumed than white rice. This is because it is less taste & flavour, nuttier taste, longer time to cook, chewy texture, brown color etc. | Whereas white rice have low nutritional benefit but extensively consumed due to milder flavor & delicate texture, less chewy texture, less time to cook, pleasant white color, easy to pair with delicate flavored dishes. |
| Taste & flavor:- Brown rice has almost nutty flavor and chewy texture. It is less starchy and less sticky texture due to bran & germ content. | White rice has a milder flavor and delicate texture. It is starchier than brown rice and has stickier texture due to refining process which reveals the starchiest part of the grain. |
| Brown rice are generally paired with hearty & flavourful dishes | White rice are generally paired with delicately flavoured dishes because of its mild flavor and soft texture. |
| Brown rice is healthier as it contains fiber, antioxidants, protein, complex carbohydrate, vitamin & minerals, healthy fats etc in their bran, germs & endosperm part. | White rice is less healthy than brown rice and mainly contains simple carbohydrates, protein & some Vitamin and minerals.
|
| Brown rice contains more complex carbohydrate. Due to high fiber content, our body digest brown rice slower. | White rice contains more simple carbohydrates. Due to very low fiber content in white rice, it is easier to digest. |
| Note:-All variety of Rice such as black rice, wild rice, brown rice, white rice, long or short grain rice, fragranced rice such as jasmine rice etc are generally gluten-free. | |
Types of Brown Rice:-
Brown rice comes in various types, differing in grain size, flavor, texture, and regional origin.
- Short-Grain Brown Rice–Short-grain brown rice is a type of brown rice characterized by its short, plump, and almost round grains. it is usually less than 5.5 millimeters in length & have slightly sweet & nutty flavor. Short grain brown Rice is ideal for dishes like sushi, rice puddings, and other dishes where a stickier texture is desired.
- An Indian variety of short-grain brown rice is Kalanamak Rice. Kalanamak rice is traditionally grown in the eastern Indian state of Uttar Pradesh, particularly in the regions around the districts of Siddharthnagar and Basti.
- Medium-Grain Brown Rice:-Medium-grain brown rice is a type of brown rice that falls between short-grain and long-grain varieties in terms of length and width. The grains are medium in length, typically about 6.0 to 6.5 millimeters long. Medium grain Brown Rice when cooked is moist, tender, and slightly chewy. It has a nutty, slightly sweet flavor. An example of an Indian variety of medium-grain brown rice is Sona Masuri Brown Rice
Pic source-https://naturebiofoods.organic/organic-medium-grain-brown-rice/
- Long-Grain Brown Rice:-Long-grain brown rice is a type of brown rice characterized by its long, slender grains that are typically about four to five times as long as they are wide. They are typically about 6.5 to 7.5 millimeters in length. It is known for its distinct texture and cooking properties.
- An example of an Indian variety of long-grain brown rice is Basmati Brown Rice which is is traditionally grown in the Himalayan region of India and Pakistan. It has a unique floral and nutty aroma
Pic source- tradeindia
- Brown Jasmine Rice- Jasmine rice is a variety of long-grain rice known for its aromatic qualities and slightly sticky texture. It is primarily grown in Thailand and is a staple in Southeast Asian cuisine. It has sweet & floral aroma.
pic source-https://farmingselfie.com/brown-jasmine-rice-the-best-rice-for-asian-side-dishes/
- Brown Matta Rice:- A popular type of brown rice particularly cultivated in Kerala. It is also known as Kerala Red Rice or Palakkadan Matta. It has Robust and earthy flavor. Traditionally served with curries and lentil dishes. It has Robust and earthy flavor.
Cooking technique of brown rice
Brown rice require minimum 2.5 times to 3 times of water to cook it. It is advisable to soak the brown rice at least 2-3hrs in water before boiling to reduce the cooking time and improve the texture. Brown rice generally needs more water than white rice. For added flavor, cook the rice in vegetable or chicken broth and add herbs or spices as desired.
- Soaking & Rinsing the brown rice:- Brown rice is usually soaked for 2-3 hrs to reduce the cooking time. After soaking it should be rinsed throughly to wash away any dust & dirt from the rice. Rinsing somehow also improve the texture of brown rice. Brown rice should be rinsed by placing it in a fine mesh container or strainers under cold running water.
- Toast of brown rice: – Toasting brown rice is optional. Toasting or sautéing rice in oil or ghee imparts more nutty flavour in the preparation of rich dishes such as pulao. It is usually toasted or sautéed over medium heat in oil or ghee with whole hot spices to impart typical fragrance. After toasting brown rice it should be cooked by absorption method.
- Bring to boil:-Boiling is one of the easiest & simplest methods of cooking any type of rice including brown rice. Cooking time varies depending on the type of brown rice. Long grain brown rice takes longer time to cook as compare to medium grain brown & short grain brown rice. Usually long grain brown rice takes approx 45-50 minutes to fully cook.
Example of most popular dishes made from Brown Rice:-
Brown rice is a versatile ingredient used in a wide array of culinary applications. Its nutty flavor and chewy texture make it a nutritious substitute for white rice in many dishes.
Pilafs and Risottos: Brown rice can be used in pilafs and risottos, where it absorbs the flavors of broths and seasonings.
Example of pulao & Risotto dishes:-
- Brown Rice Pilaf with Mushrooms and Almonds
- Mushroom Brown Rice Risotto
- Lemon Herb Brown Rice Risotto
- Vegetable Brown Rice Pulao
- Brown Rice and Chickpea Pulao
- Butternut Squash and Brown Rice Risotto
- Brown Rice Pulao with Spinach and Peas
- Brown rice & beans pulao
- Brown Rice Bowl with Avocado and Egg
- Brown Rice Biryani
- Brown Rice Khichdi
- Black bean chicken with brown rice
Used In Salads: Cooked and cooled brown rice can be mixed with fresh vegetables, herbs, and a light vinaigrette to make hearty salads. Combine brown rice with ingredients like beans, nuts, and fruits for a filling, nutritious salad.
Example of salad :-
- Brown Rice & Black Bean Salad,
- Brown Rice & Roasted Vegetable Salad,
- Brown Rice & Chickpea Salad,
- Mediterranean Brown Rice Salad,
- Asian style Brown Rice Salad.
Used In Stir-Fries: Brown rice is a great addition to vegetable stir-fries, where it absorbs the flavors of sauces and seasonings. Brown rice can be stir fry with Meat & Tofu items.
Example:-
- Brown Rice Stir-Fry with Tofu,
- Spicy Brown Rice Stir-Fry,
- Brown Rice Stir-Fry with Egg and Veggies,
- Brown Rice Stir-Fry with Pineapple and Cashews
Used In Soups and Stews:: Brown rice can be added to soups and stews to provide texture and make the dish more filling. Example:-
- Brown Rice and Vegetable Soup,
- Brown Rice and Chicken Soup,
- Brown Rice and Lentil Soup,
- Brown Rice and Mushroom Soup,
- Spicy Brown Rice and Tomato Soup
- Brown Rice Mulligatawny
Used in Casseroles: Brown rice can be used in casseroles, mixed with vegetables, meats, and sauces, then baked until everything is cooked through and flavors meld together.
In Sushi and Rolls: Substitute brown rice for white rice in sushi rolls for a healthier twist on traditional sushi.
Used in Stuffed Vegetables:- Brown rice can be mixed with other ingredients to stuff peppers, tomatoes, or zucchini, then baked.
Used in preparation of Idli & UPMA:- Brown rice can be a good option for healthy breakfast food to make Idli, Upma & Dosa.
Nutritional value & Health benefit of brown rice:-
Rice bran contains significant amount of bio-active compound such as γ‐oryzanol, tocotrienol, tocopherol and α‐sitosterol as well as dietary fibers such as α‐glucan, pectin and gum etc. The main anti-oxidants present in rice bran is γ‐oryzanol & tocopherol.
Nutritional value of long grain raw brown rice (per 100gms) as per USDA data
- Energy:- 370kcal
- Carbohydrate- 77.24 gms
- Dietary fiber:-3.52 gms
- Protein:-7.85 gms
- Vitamin B3:-5.09 mg
- Vitamin B5:-1.49mg
- Phosphorus :-333mg
- Potassium:-223mg
- Magnesium- 143mg
- Manganese:-3.74mg
- Zinc:- 2.02mg
Health benefit:-
- Brown rice is very nutritious food but relatively low in calories, high in fiber, gluten free, free from Trans fat or cholesterol etc.
- Brown rice is considered to have low Glycemix Index food as compare to White Rice G.I Index. Glycemix index indicates how quickly & how much a food raises a person’s blood sugar after eating food.
- Brown rice contains 21% of the daily value of magnesium which helps to prevent the risk of heart disease by upto 22% & heart stroke by as much as 12%.
- The dietary fiber and mineral selenium presence in brown rice helps to prevent colon cancer.
Why brown rice is not so popular in spite of many health benefits:-
There are several reasons for this:-
- Since brown rice is high in fiber, there are possibilities of digestive problems like bloating, diarrhoea, constipation etc if consumed on regular basis or in high quantity.
- Brown rice also contains more arsenic than white rice, which can increase the risk of cancer, heart diseases & Type 2 diabetes.
- Brown rice has shorter shelf life as compare to white rice because oil found in bran layer can turn rancid even at moderate temperature. Due to the reason, brown rice is not become so popular as compare to white rice inspite of many health benefit & more nutritional value.
Content Reference:-
The prime moto while preparing the above content is to educate the students who are pursuing carrier in Hospitality & food trade, Hoteliers, chefs, Hotel Management faculty members, Housewife’s etc. The above content has been compiled after referring various culinary books, Research Papers, Research articles, Food magazines, news papers, top culinary websites, Govt websites, personal interaction with renowned chefs from various hotel brands like The Ashok Group of hotel, ITC, Oberai, Leela, Park Hotels & various IHM Faculties, Nutritionists etc. & many more. The picture which i have used has been taken from the open source website .Some of the important website referred for the above content are:-
- International rice research institute (IRRI)
- https://www.agrifarming.in/brown-rice-farming-cultivation-practices-benefits
- https://www.usarice.com/thinkrice/discover-us-rice/how-rice-grows
- https://www.webmd.com/diet/health-benefits-brown-rice
- https://www.medicalnewstoday.com/articles/319797
- https://pubmed.ncbi.nlm.nih.gov/
- https://www.researchgate.net/publication/329459497_Brown_Rice_Nutritional_composition_and_Health_Benefits
- https://www.loveandlemons.com/how-to-cook-brown-rice
- https://www.bbc.co.uk/food/brown_rice
- https://www.canr.msu.edu/news/cooking_in_a_hurry_the_many_uses_of_brown_rice
- https://www.sciencedirect.com/science/article/pii/S2213453023000101
- https://www.hollandandbarrett.com/the-health-hub/food-drink/benefits-of-brown-rice/
- https://www.businessinsider.in/science/health/food/brown-rice-checkout-its-nutritional-value-health-benefits
- https://www.lybrate.com/topic/brown-rice-benefits
- https://www.webmd.com/vitamins/ai/ingredientmono-1148/brown-rice
- https://www.livescience.com/50461-brown-rice-health-benefits-nutrition-facts.html
- https://timesofindia.indiatimes.com/life-style/food-news/7-healthy-reasons-to-add-brown-rice-to-the-diet/articleshow/107893363.cms
- https://www.ion.ac.uk/news/7-things-you-need-to-know-about-brown-rice
- http://www.knowledgebank.irri.org/
- Cultivating the Evolution of Rice, Food Technology Magazine
Rice: An Overview, USDA-ERS - https://www.intechopen.com
- Wikipedia
- Healthline.com
- ricepedia.org
