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  • Writer's pictureDr. Karuturi Subrahmanyam

Rice Bran - Health Benefits


Rice bran, the outer layer of brown rice, is often discarded during milling. But don't be fooled by its size! This unassuming grain fragment packs a powerful punch of health benefits. Let's explore how rice bran can boost your well-being and how to incorporate it into your diet.


Why Rice Bran Deserves a Spot on Your Plate:

  • Heart Health Hero: Rice bran is rich in fiber, which can help lower LDL ("bad") cholesterol and keep your heart healthy.

  • Rich in Nutrients: Vitamins and Minerals: Rice bran is a great source of B vitamins (B1, B3, B6), vitamin E, magnesium, phosphorus, and iron.

  • Blood Sugar Balancing Act: Rice bran may also aid in regulating blood sugar levels, making it beneficial for those managing diabetes.

  • Fiber Fantastic: Packed with dietary fiber, rice bran promotes gut health and keeps you feeling fuller for longer,aiding in weight management.

  • Satiety: The fiber content helps you feel full longer, which can help with weight control by reducing overall calorie intake.

  • Antioxidant Advantage: Rice bran boasts antioxidants that fight free radicals in the body, potentially reducing the risk of chronic diseases.


How to Enjoy the Goodness of Rice Bran:

Rice bran can be easily incorporated into your daily meals. Here are some ideas:

  • Breakfast Boost: Sprinkle rice bran over your morning cereal, yogurt, or oatmeal for a fiber and nutrient kickstart.

  • Baking Buddy: Replace a portion of flour in your baking recipes (breads, muffins, cookies) with rice bran for added fiber and a subtle nutty flavor.

  • Soup it Up: Add a spoonful of rice bran to soups, stews, or chilis to thicken them up and sneak in some extra nutrients.

  • Snack Smart: Mix rice bran with chopped nuts and dried fruit for a healthy and satisfying homemade trail mix.

  • Rice Bran Oil: Use rice bran oil for cooking. It’s stable at high temperatures, making it an excellent choice for frying, sautéing, and baking. Plus, it carries the same heart-healthy benefits as the bran itself.


How to make Rice bran ladoo

Rice bran ladoo is a delicious and healthy way to enjoy the benefits of rice bran! Here's a recipe to try:

Ingredients:

  • 1 cup Rice Bran (Roasted)

  • 1/2 cup Dates (pitted and chopped)

  • 1/3 cup Nuts (peanuts, almonds, cashews - your choice, roasted and chopped)

  • 1/4 cup Sesame Seeds (roasted)

  • 2-3 tablespoons Honey (or Jaggery powder for a more granular texture)

  • Ghee (for greasing)

Instructions:

  1. Roast the Rice Bran: Heat a pan on medium heat. Add the rice bran and dry roast it for a few minutes until fragrant and slightly golden brown. Keep stirring continuously to prevent burning. Remove from heat and let cool completely.

  2. Grind the Nuts and Sesame Seeds: In a food processor or grinder, pulse the nuts and sesame seeds until they become a coarse powder.

  3. Make the Date Paste: If your dates are not soft, soak them in warm water for 10 minutes to soften. Blend the chopped dates into a smooth paste.

  4. Combine the Ingredients: In a large bowl, combine the roasted and cooled rice bran, ground nut and sesame seed mixture, and date paste. Mix well.

  5. Bind the Laddoos: Add honey or jaggery powder a little at a time, mixing well after each addition. You want the mixture to hold its shape when pressed between your fingers.

  6. Shape the Ladoos: Lightly grease your palms with ghee. Pinch off small portions of the mixture and roll them into balls.

  7. Optional Decoration: You can decorate the ladoos with a sprinkle of chopped nuts or sesame seeds.

  8. Store and Enjoy: Store the rice bran ladoos in an airtight container at room temperature for up to a week.

Tips:

  • You can adjust the sweetness according to your preference by adding more or less honey/jaggery powder.

  • If the mixture feels dry, add a little more ghee or melted butter to help bind the ingredients.

  • For a richer flavor, you can toast the chopped nuts and sesame seeds before grinding them.

  • Experiment with different nut and seed combinations to find your favorite flavor profile.

Enjoy these healthy and delicious rice bran ladoos as a sweet snack or a post-workout energy booster!


Important Note: Rice bran can have a slightly gritty texture. Start by adding small amounts to your diet and gradually increase as your taste buds adjust.

Speak to your doctor before consuming rice bran, especially if you have any underlying health conditions or are taking medications.

With its impressive nutritional profile and versatility, rice bran is a simple way to elevate your diet and promote overall well-being. So, next time you're at the grocery store, consider adding this tiny powerhouse to your cart!


Dr. Karuturi Subrahmanyam, MD, FRCP (London), FACP (USA)

Internal Medicine Specialist


Kify Hospital

Danavaipeta

Rajahmundry

Phone : 85000 23456

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