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Partly milled rice is referred to as brown rice. It is the grain as a whole; also known as hulled rice. It is high in its nutrient composition and has a low shelf life. Removal of the bran layer results in white rice. Brown rice is a good source of manganese, magnesium and selenium. The process of polishing and milling of rice removes eighty per cent of thiamine, half the phosphorus and manganese, sixty seven percent of vitamin B3, sixty per cent of iron, majority amount of essential fatty acids and dietary fibre and ninety per cent of pyridoxine. Brown rice contains oil that helps in reduction of cholesterol levels. Selenium helps as a free radical scavenger.
Quinoa is a grain that is a good alternative for brown rice. It is cooked in the same way as rice. It is also suitable for individuals who suffer from gluten intolerance. It has high calcium content, which is higher than that in milk. It is easily digestible and provides a good source of carbohydrate. It has a coat of saponin, due to which it has to be washed well, prior to use. Lysine is deficient in vegetarian diet, which is derived from this grain. It is also rich in phosphorus, B-vitamins, iron and vitamin E. Brown rice pasta is also a good alternative for brown rice.
Quinoa has a high degree of protein, about twelve to eighteen per cent. It is good for growth and repair of tissues. Quinoa helps in the prevention of constriction of blood vessels, thereby preventing migraine attacks. Its high concentration of magnesium protects from ischemic heart disease. It has a high content of insoluble fibre, which aids in the prevention of gall stones. It also provides phytonutrients, such as antioxidants. This helps in the scavenging of free radicals and thereby also saves from degenerative diseases. It also proves beneficial to individuals with diabetes, due to the magnesium present in them. Plant lignans in quinoa prevent breast cancer.
Millet is a sweet alternative to brown rice. It is a good source of magnesium. It has a nutty flavour, when dry toasted prior to cooking. Barley is also an effective alternative for brown rice. It decreases cholesterol levels. It supplies niacin and selenium, which helps the cardiovascular system and colon respectively. Barley is a storehouse of zinc, B vitamins, potassium and calcium. It also soothes the liver and the intestinal tract.
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