Bhutanese red rice is cultivated in the Kingdom of Bhutan, eastern Himalayan. it is the main food of the people of Bhutan. This rice is the type of red rice from Japonica varieties. it easier to cook and it feels fluffier because it milling simply process. Red rice is often used as a healthy diet to lose weight and for diabetics, including Bhutanese red rice. The red rice was included into the kind of staple food containing carbohydrates.
Over time, people began to realize the advantages of red rice than regular rice. Regular rice (white rice) did have the sense that better than red rice, but it including Bhutanese red rice contains good nutrients that do not found in regular rice. Here is the nutrients content and benefits of Bhutanese red rice.
Nutrition Facts of Bhutanese Red Rice
You know, Bhutanese Red Rice is a whole grain, which means not being processed, and retains its original three components: 1) Bran – the outer layer; rich in fiber and vitamins B, gives the rice its reddish pigment; 2) Endosperm – great central part of wheat; containing carbohydrates to produce energy; 3) Germ – an embryo that is rich in nutrients.
Bhutanese Red Rice contain very high manganese, a mineral that helps in the digestion of fats and prevention of cell-damaging free radicals. In addition Bhutanese red rice also contains many nutrients that are good for the body, the following nutrients Bhutanese red rice:
Serving size: 1/3 cup (60g)
- Calories: 200 cal
- Potassium 175mg
- Total carbohydrate 48g
- Dietary fiber 3g
- Sugars 0g
- Protein 4g
- Magnesium 20%
- Phosphorus 20%
- Iron 2%
- Manganese 80%
- Molybdenum 35%
- Zinc 6%
Why Bhutanese Red Rice is good for health?
Recent medical studies have shown that regularly consume grains helps our body to maintain a healthy weight, improve cholesterol levels, lower blood pressure and reduce the risk of heart disease, prevent type 2 diabetes, and cancers.
Well, regular rice experienced with refining process that removes the most nutritious part of the grain. But Bhutanese Red Rice is processed to maintain the Bran (fiber-rich outer shell grain) and Germ (seed rich in vitamins of the grain). This results not only in a healthy food but also comfortable.
Irrigation with glacial water from the Himalayas, Bhutanese red rice is naturally enriched with essential minerals such as potassium, magnesium, and iron. An excellent source of dietary fiber, it supports healthy digestion and reduce the risk of heart disease. Bhutanese Red Rice also has a low Glycemic Load (GL), it means that carbohydrates break down gradually and slowly in the body, keeping blood sugar and insulin levels stable. This led to a long satiety and sustained energy.
The benefits of eating Bhutanese red rice almost the same as when we consume red rice in general, although there are some differences. Here are some health benefits of bhutanese red rice:
1. Good for diabetics
The first benefits is preventing and controlling diabetes. Bhutanese red rice can reduce the risk of type 2 diabetes by up to 21-30%. The sugar content per serving is 0g. Therefore, for you are diabetic, it is better to switch to Bhutanese red rice, but it is also due to very high fiber content and lower calorie content compared to regular rice.
2. For Healthy Digestion
High fiber content in Bhutanese red rice is good for healthy digestion so as to avoid health problems. So from now consume natural foods to maintain long-term health. This fiber is so good for the gut and helps smooth the body’s metabolism.
3. Lower levels of LDL (bad cholesterol) and Increase HDL (good cholesterol)
If you are having problems with cholesterol, as well as diabetes, you must consume red rice compared and continue to consume white rice as a staple food you.
4. Prevent the occurrence of gallstones
In various studies, high-fiber foods are closely associated with the prevention of gallstones. Highly digestible fiber helps establish a healthy bile. As we know Bhutanese red rice is high fiber.
5. Sources of antioxidants
Red rice is a very good source of antioxidants, contain a variety of vitamins and minerals contained in it can help remove free radicals in the body.
6. Maintaining bone health
Magnesium is a substance other than vitamin D and calcium plays an important role in maintaining healthy bones and teeth. The nutritional content of magnesium is also found in red rice, enabling him to help the health of bones and teeth.
7. can prevent cancer
Any substances that can prevent cancer and is present in red rice? Selenium and polyphenols contained in red rice believed to be able to prevent colon cancer. Besides fiber and high in antioxidants that can certainly help the body avoid many types of cancer caused by free radicals.
Benefits of Bhutanese Red Rice for Diet Program
The benefits of Bhutanese red rice for a diet is placed as a substitute for the benefits of regular rice can help you lose weight. These nutritious sesame seeds contain 110 calories per serving and 2 grams each of protein and fiber. Bhutanese Red rice is a good source of magnesium, phosphorus, thiamine, vitamin B-6 and niacin and also provide iron and zinc.
Why Rice Very Recommended To Diet ?? Bhutanese Red rice has characteristics that make it useful for weight loss. A study carried out for six weeks and published in “Nutrition Research” in February 2008, comparing the weight loss benefits of regular rice meal replacement with a mixed diet of red rice and black.
Study participants who ate a mixed diet of red rice, lose weight and more body fat compared with participants who ate only white rice meal replacement. Bhutanese Red rice has a low energy density because they contain fiber and water. Foods with a low energy density will fill fewer calories than the food that has a high energy density, so it will be easier to lose weight. Eat food like this at the beginning of a meal, so the intake of foods high in fat, sugar, and fewer calories.
Grains such as red rice can help lower body fat. A study published in the “American Journal of Clinical Nutrition” in 2008 found that people who eat a low calorie diet including whole grains lost more than people who consume low-calorie diet only includes refined grains. Whole grains contain more fiber glut, so that in the future you will eat fewer calories. Most of the choice fell on the red yeast rice and also the benefits of wheat.
Just add a serving of Bhutanese red rice to your menu diet every day, it will not help you lose weight. To reduce it to weight, the most important thing is to consume fewer calories than you use. Foods like red rice are whole grains and low in energy density, so that will help make it easier to do.
The content glikemiks low on Bhutanese red rice is very good for people who run the program for controlling the absorption of dietary calories especially on the body. For people who consume a diet program remains an important type of carbohydrate foods but choose which contain fiber like the benefits of red rice. Fiber is found in Bhutanese red rice is derived from the skin as red rice do not undergo the process of grinding and flaking so different from the regular rice that other nutrients also disappear for milling.
Serving the Bhutanese Red Rice with grilled fish
(Nutrition per serving is 530 calories (100 from fat), 12g total fat, 1.5g saturated fat, 70mg cholesterol, 810mg sodium, 64G total carbohydrate (5g dietary fiber, 3g sugar), 43g protein)
- 2 tablespoons canola oil
- 1 tablespoon garlic
- 1/2 cup chopped onion
- 1 cup Bhutanese red rice
- 1 3/4 cups chicken broth
- 1 Bay leaf
- 4 (4- 6 ounce) tilapia
- Salt and pepper to taste
- 1 small orange
How to make it
- Heat 1 tablespoon oil in a pan.
- Add the garlic, onion and
- mushrooms and cook, stirring frequently until the onion is cooked and the mushrooms have wilted about 5 minutes.
- Enter Bhutanese red rice, stirring constantly, until fragrant, 3 to 4 minutes.
- Add broth and bay leaves, stir well,
- bring to a boil and then cover.
- Reduce heat to low and simmer until all the moisture is absorbed about 40 minutes. Set the pan aside off the heat, covered, for 15 minutes.
When we waiting, bake the fish by:
- grilled fish in oiled baking with 1 tablespoon of the remaining oil and season with salt and pepper.
- Bake until almost cooked, 3 to 4 minutes.
- fish lift then spread the fish with citrus.
- Grilled fish back until cooked about 2 to 3 minutes
Well, they were ready to serve.
Some of the Bhutanese red rice health benefits would we get if it balanced with a good lifestyle. Preferably, some habits like smoking or eliminate drinking alchohol. Bhutanese red rice cannot eliminate the bad effects of your habit.