Hello again, my beautiful and healthy online family!
Today, I want to talk a little about what brown rice is, and I think it is a food that everyone should include on their tables. In fact, I can even say that it would be beneficial to introduce brown rice into our lives instead of white rice. Of course, it is also useful to say that if it is reachable. In other words, “Sir, it is very difficult to find one in our campus!” Of course, I will share other alternatives with you later for my clients who say, However, when compared, we can say that white rice scores slightly lower than brown rice. So what is the reason for this low score? If we were to give the simplest example of this, it would be best to talk about the pulp content.
Yes! Unfortunately, white rice does not give us very good results in terms of pulp content. While the pulp ratio of 100 grams of cooked brown rice is approximately 1.8 grams, the pulp ratio of 100 grams of cooked white rice is approximately 0.4 grams!
So what does this mean?
This In order to understand the subject better, we need to examine what diet fiber means. In simple terms, the definition of dietary fiber is: "The indigestible part of the food". Or, when we define it in a little more detail, it is “a mixture of indigestible polysaccharides or oligosaccharides and lignin, other than the starch that forms plant cells (except for resistant starch).” Yes, but what kind of function does this pulp play in our body? Why has the amount of fiber become an indispensable issue for the diet?
Dear clients! We can say that the most important effectiveness of dietary fiber for us is that it has low energy density and can stay in the stomach for a long time (that is, delays gastric emptying) and therefore keeps us full. In other words, a person who eats foods with low fiber content will get hungry more quickly compared to those who eat foods with the required amount of fiber, and since they are fed low in fiber, they will take in more calories, and weight control will become more difficult.
This is why this is the choice. When we pay attention to the foods we eat, at least in relation to our topic, we use brown rice instead of white rice. When we start consuming rice, we increase the amount of fiber in our diet and, in a way, control our weight.
Another benefit of brown rice is of particular concern to our diabetic patients. Due to the high bran content of brown rice, the carbohydrates it contains penetrate into the blood more slowly. This prevents blood sugar irregularities. We can say that one of the sole reasons for this blood sugar imbalance that we observe in many of our diabetic patients is the high glycemic index foods such as white rice, which are on our tables almost every day.
Bran found in brown rice; It plays a role not only in regulating blood sugar, but also in preventing blood sugar-related disorders such as weight problems and blood pressure.
So, what happens when the bran is removed from this brown rice, that is, when it becomes white rice? What kind of changes occur?
Unfortunately, when the bran of rice (whole rice) is removed, it loses the following properties:
- 67% of vitamin B3
- B1 80% of vitamin
- 90% of vitamin B6
- 50% of magnesium
- 50% of phosphorus
- Iron 60% of it
- Almost all of the fiber that helps digestion
- And all of the fatty acids
When you read these, you say, "What are we eating, nothing?" I can almost hear you say, "There's nothing left in it." That's why we definitely recommend brown rice, friends.
In addition, when we consume brown rice, our intestinal system will work more easily and the blood will perform other functions of the body without lingering in the intestines. What does this mean? OUR IMMUNE SYSTEM will be strengthened!
At the same time, we always warn you to chew your meals thoroughly while consuming them. When brown rice is consumed by chewing well, it supports the balance between the serotonin and depomin hormones in our blood and helps us to be in emotional balance!
Yes, my dear clients!
Now for all of you, you can try something like making rice pilaf for your next meal. If you are considering it, I recommend that you consider brown rice. Add the desired amount of water in proportions such as 1/2 or 1/2.5 You can add it and cook it on low heat for at least 45 minutes.
Bon appetit in advance!
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