Rice is, quite possibly, the most widespread food staple on the entire planet. No matter where you are, you can find rice grown as a primary crop. Rice is grown in all different lengths, colors and sizes; and, each type of rice has a significantly different impact on a healthy diet.
When it comes to brown rice, we are referring to the way the rice has been prepared. Brown rice can have different sizes, shapes and consistencies, but the key factor is that it is still a whole grain. And whole grains are almost always a healthier choice.
But, even as a whole grain, the use of brown rice flour brings a number of special health benefits to your gluten free recipes that will help you and your family stay healthy and discomfort free.
The Nutrition Facts of Brown Rice
Using a single cup of brown rice flour in your recipe adds an incredible amount of beneficial nutrients, without throwing off the nutritional balance of the overall meal. As a whole grain, brown rice adds little in the way of caloric intake.
One cup of brown rice is about 216 calories, and contains no trans-fat or cholesterol. It contributes about two grams of fat, forty-five grams of carbohydrates, about a gram of sugar and a tenth of a gram of sodium.
Some of the real benefits of brown rice come from the four grams of dietary fiber, nearly fourteen percent of a nutritious day’s intake, and a whopping 24 grams of protein. And, of course, brown rice is 100% gluten free, making it an easy option when it comes to the preparation of gluten free baked goods.
But, it’s how all of these factors function within the body that really highlight the benefits of brown rice.
The Bodily Function of Brown Rice
The use of brown rice as a gluten free flour doesn’t just hinge on its low glycemic index or low caloric intake. It is how it interacts with your body that gives brown rice its brilliance.
The function of brown rice’s fiber in the body, alone, is enough cause to include it in your diet. Fiber, at its root level, helps to reduce the amount of food intake by making meals feel more filling and to keep you full longer. Fiber also aids in the movement of food during digestion.
However, during digestion, this fiber is also broken down into antioxidant enzymes called lignans. Lignans are beneficial enzymes that aid in the digestion of bad cholesterol in your diet, and help aid in its reduction while promoting the development of good cholesterol in the body.
Brown rice contains a wealth of vitamins and minerals. You get 88% of your daily intake of manganese from brown rice, which aids in blood sugar regulation and bodily development and healing. Brown rice contains a variety of B-vitamins that are involved in other bodily functions, including folate and riboflavin.
Brown rice provides iron to aid in oxygenating the blood, and selenium, which regulates the thyroid and helps to prevent colon cancer and heart disease. Brown rice also contains 21% of your daily intake of magnesium, which is important for regulating your blood pressure by mitigating your sodium intake.
Brown rice contributes some interesting benefits to your mental health, in conjunction to the positive nature of a healthy gluten free diet. Studies have suggested brown rice contains the essential amino acids that help inhibit anxiety, depression and stress. Brown rice is also rich in melatonin, which helps aid in a good night’s sleep. Brown rice flour can help turn your gluten free desserts into the perfect late night snack!
The Baked Goodness of Brown Rice
With all of these health benefits, it’s no small wonder why we love using brown rice flour in our gluten free baked goods! Brown rice is a simple, healthy, single ingredient gluten-free flour, which lends a strong and nutty flavor to your recipe.
It’s simple to make the brown rice flour yourself at home! All you need is brown rice and a proper grain mill. You can also purchase brown rice flour in stores, but be sure to check the packaging to ensure that it is gluten-free! Gluten contamination is surprisingly common, so it is always best to work with gluten-free flour in a clean and, otherwise, unoccupied kitchen.
When baking at home, remember that as with any gluten-free bread flour, you will need to add ingredients into your recipe to help everything hold together. You also want to make sure to add plenty of moisture, as rice is so absorbent. And, be wary of using rising agents in your baking, as rice flour rises very quickly!
Here at Outrageous Baking, we use brown rice flour in gluten free breads, adding healthy fiber to our family favorites. You can get our treats from our Gluten Free Store shipped straight to your door, as well as recipes for gluten free goodies!
