Prepare a Delicious Day Meal with Basmati Brown Rice by Ido Fishman

The calorie content of rice is very high. In such a situation people often refrain from eating it. Especially those people who have diabetes. But if you like to eat rice and because of health, you are not able to eat rice, then brown rice is a better option for you. Brown rice will not only meet the lack of rice in your diet but also help you lose weight. It will also help. Apart from this, the benefits of brown rice are many, plus we will learn how to make brown rice with the help of Ido Fishman. When the cholesterol level (Cholesterol level) increases, the risk of heart-related diseases increases significantly, then it is advisable to eat brown rice to reduce the cholesterol level. Eating brown rice does not block the arteries and may reduce the risk of heart-related diseases. Many people do not like to eat brown rice. But let us tell you that brown rice can be beneficial to control the blood sugar levels. Brown rice contains nutrients for the brain so it is more nutritious but takes longer to cook than white rice.

What is Brown Rice?

The unrefined natural form of rice is called brown rice. Due to its brown color, it is called ‘Brown Rice’. It takes longer to cook than white rice and is also slightly different in taste. Also, it contains more nutrients than white rice, as it does not undergo any refining or polishing process. Paddy peels are removed from it only. The benefits of eating brown rice are that it gives the body adequate calories. At the same time, white rice is high in calories, due to which it can prove to be harmful to health.

Benefits of Brown Rice –

In brown rice, minerals like protein, magnesium, potassium, and phosphorus are present in sufficient quantity. These are not only beneficial for your health, but also for the skin and hair, the benefits of brown rice,

Benefits of brown rice for health

  1. Controls cholesterol

Increasing the amount of cholesterol in the body can cause heart disease. To control cholesterol, it is advisable to eat whole grains such as brown rice. Brown rice contains some amount of fiber. Fiber helps digest food slowly, which reduces appetite and helps cholesterol dissolve slowly in the blood. Also, LDL helps to reduce cholesterol ie bad cholesterol levels.

  1. Benefits of Brown Rice for Diabetes

According to scientific research, brown rice can help control type 2 diabetes. It contains a good amount of fiber, protein, phytochemicals, and minerals. They keep blood sugar levels low in the body, which are beneficial for diabetic patients.

  1. The advantages of brown rice in weight control

Talking about the benefits of eating brown rice, it contains fiber, which can help control weight. Fiber is digested slowly, due to which you feel less hungry and you eat less. By doing this, your body also reduces the number of calories and fat.

  1. Anticancer Properties

Talking about the health benefits of brown rice, it can help prevent cancer. According to research, sprouted brown rice contains gamma-aminobutyric acid (GABA), which helps to prevent leukemia (blood cancer) cells.

  1. Benefits of Brown Rice for Bones

Magnesium is a very beneficial mineral for keeping bones healthy and it is found in plenty in brown rice. It helps to increase bone mineral density.

  1. beneficial for the nervous system

If the nervous system is not functioning properly, problems such as Alzheimer’s, Parkinson’s, and migraine can occur. Magnesium can prove to be an essential element in recovering from these diseases. At the same time, brown rice contains a sufficient amount of magnesium and by consuming it the tantric system can be made healthy.

  1. Increase immunity

The benefits of eating brown rice include improving immunity. It contains Vitamin E, which acts as an anti-oxidant. This improves immunity and makes it easier to avoid various diseases.

  1. Benefits of Brown Rice for Heart Disease

According to scientific research, eating whole grains reduces the chances of heart disease by 21 percent. Brown rice is a whole grain, which is rich in fiber. Fiber controls the amount of cholesterol in the blood, which can relieve the problem of heart disease.

  1. Benefits of Brown Rice for Asthma

In asthma, it is advisable to eat whole grains such as brown rice. It is rich in fiber and anti-oxidant elements, which can be beneficial in respiratory problems.

  1. Treat the intestines

Consuming brown rice improves intestinal function. The bran layer and fiber present on brown rice improves digestion power.

  1. Beneficial for breastfeeding women

The benefits of eating brown rice are also for breastfeeding women. It can relieve stress, fatigue, and depression during breastfeeding.

Benefits of Brown Rice for Skin –

Our skin starts deteriorating due to chemical products and living in a polluted environment. In this case, using natural substances such as brown rice can be a good option. The nutrients present in it are beneficial in keeping the skin beautiful and healthy.

  1. Bright Skin

Brown rice has anti-oxidant properties, which protect the skin from wrinkles and pigmentation. It also protects your skin from damage from the sun’s harmful ultraviolet rays.

  1. Brown Rice for Acne

Brown rice is rich in niacin ie Vitamin-B3. Niacin protects the skin from pimples. It also has anti-inflammatory properties, which help in fighting acne.

Benefits of brown rice for hair

Brown rice has many properties that can be helpful in keeping your hair healthy and beautiful. Let’s know what are the benefits of brown for hair.

  1. Cure Dry and Falling Hair

Minerals such as zinc and calcium found in brown rice can reduce hair fall and help it grow. In addition, brown rice contains a vitamin called floated, which prevents premature hair from turning white.

Brown rice recipe (for 4 people)


  • 250 grams of brown rice
  • 500 ml of water
  • a saucepan
  • two spoons of ghee


  • Put the water in the saucepan to boil.
  • When the water boils well, add brown rice to it and cook on a medium flame for 30
  • When cooked well, turn off the heat and keep the rice covered for 10 to 15
  • Then serve ghee on rice.

Apart from this, you can also make a vegetable casserole and mushroom rice, etc. from brown rice. You can also make kheer from it. How much to eat: If you talk about how much brown rice should be eaten and when to eat it, then you should eat it in limited quantity. There is no research on how much brown rice should be eaten at one time.