How To Include Brown Rice In Your Diet

Brown Rice is definitely a far more nutritious alternative to white rice. Most of us eat with our eyes! This may sound ridiculous, but it is quite true. If you are asked to select from two dishes made with identical ingredients, you will prefer the dish that is presented in a unique, colourful and artistic manner although both might taste the same.

Recipes using brown rice


Pressure-cook some rice. Take it out in a bowl. Add some milk, sugar, a pinch of salt, chopped strawberries, chopped almonds and mix well. There! You have the most delicious breakfast! It is perfectly suited for those on a slimming diet.

Alternatively, grind some oats into a powder. Mix this with some cooked rice, spices, salt, pepper and water. Prepare a medium thin batter and make pancakes.

Mid day meal

Mix some rice, vegetables, stock, spices and condiments and slow cook till it’s done.


You know you have a long and taxing work day ahead of you. Take some leftover rice, add some salami (or bean sprouts), chopped vegetables, salad dressing and toss everything together. Just pack this in an airtight box and carry to work. You have a meal-in-a-dish salad that is low in fat, rich in vitamins, minerals, proteins and fibre.

Dinner time at leisure

Kidney beans in tomato sauce, steamed brown rice and a salad are a wonderful combination for a healthy and tasty dinner. When you are cooking a special meal for family and friends, a biryani with rice and meat (or vegetables) will have everyone asking for more.

For those with a sweet tooth

You ask people which dish gives them the feel-good feeling and most of them will say it is rice pudding. Using the brown variety will make the dish a real winner.

Brown Rice Benefits

There are numerous advantages in consuming this rice:

  • Presence of HDL: It is a good source of high density lipoprotein or good cholesterol.
  • Rich source of Selenium: The selenium it contains plays a large part in preventing cancer and coronary diseases.
  • Natural source of calcium: The amount of calcium present in this rice makes it the ideal for those who are prone to arthritis.
  • High level of manganese and potassium: A very high percentage of these minerals found in this rice help the reproductive and nervous system to function optimally.
  • Dietary fibre: It adds bulk or fibre in our diet which prevents heart diseases and stroke. The fibre also prevents obesity and improves digestion.
  • Slow release carbohydrates: A diabetic would definitely find brown rice beneficial because it contains slow release carbohydrates.
  • Anti oxidants: The anti oxidants present have anti aging properties and just perfect for those in the fashion industry or showbiz.
  • Easy to digest: When you are looking for the perfect first-time solid food for a baby, there is nothing more suitable than brown rice. Besides other nutrients, it also contains iron, vitamins, zinc and magnesium which are vital for the growth of an infant.