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Sona masuri brown rice is one of those rich rice varieties that bring pride to the country. Grown in the Southern region of India, this rice is versatile and can be used to prepare almost all rice recipes. A hybrid of sona and masuri rice species, it has an invigorating aroma and an unforgettable flavour.
This delicious rice variety can be white or brown. It can be sold raw or par-boiled, polished or unpolished. Opting for the raw, brown and unpolished variety is the best decision for the health-conscious as it is packed with nutrients.
Rice nutrition values differ from brand to brand. Here are the nutritional values for sona masuri brown rice for a 90g serving.
|Iron||8% of recommended daily intake|
For all rice varieties, brown rice benefits outweigh the white rice benefits. This is because brown rice is made up of the whole grain of rice (bran, germ and endosperm), but in case of white rice only the endosperm layer of rice is used, and the other two layers are removed. The germ contains all the nutrients, and the bran contains the fibre. Without these, regular rice cannot offer enough benefits.
One of the greatest sona masuri brown rice benefits is that it is rich in carbohydrates. This means it also has a high starch content and a good amount of fibre. The British Nutrition Foundation Recommends that starchy foods should comprise about one-third of our diets.
Compared to other rice varieties, sona masuri brown rice has low fat (only 3 g). This means that is it perfect for those who don’t eat rice to prevent weight gain.
Iron is needed for the body as it helps the red blood cells carry oxygen to different tissues and organs (oxygen transport) according to research published in the Journal of Research in Medical Sciences. Sona masuri brown rice contains 4% of the recommended daily iron intake.
It is also rich in calcium, potassium, manganese and selenium. Selenium is an antioxidant that improves overall health according to a study published in the American Heart Journal. Its role in combating oxidative stress contributes to anti-ageing as oxidative stress causes cell damage and eventually affects different systems of the body like the reproductive system.
While calcium is good for bones, potassium is needed for the proper functioning of muscles and nerves, according to Harvard Medical School. Manganese may help stabilize blood sugar, according to a study published by the Endocrine Society.
According to Harvard T.H. Chan School of Public Health, high sodium (usually consumed as salt) can lead to heart diseases, stroke and high blood pressure. With sona masuri brown rice that has 0mg of sodium, you won’t have to worry.
5. Rich in Protein
Protein serves as a building block for our body’s cells that make tissues. It repairs our muscles when needed, promoting healing. Sona masuri brown rice contains approximately 6g of protein.
|Regular Rice||Sona Masuri Brown Rice|
|Low starch and fibre||High starch and fibre|
|Contains sodium||Zero sodium|
|High in fat||Extremely low in fat|
|Nutrient-stripped due to removal of the germ||Nutrient-rich and mineral-rich as all three layers of the rice grain are used|
|May contain cholesterol that affects the heart||Does not contain cholesterol
|Contains an average amount of protein||Contains high protein|
Sona masuri brown rice benefits are plenty for our health. It can be used to prepare biryanis, pulaos or can be eaten simply with rasam, dal or anything else. It also works great for sweet rice dishes and is ideal for everyday consumption. Try looking for the organic variety.
With sona masuri brown rice, you are in a win-win situation – it offers an amazing taste with loads of nutrients. If you haven’t heard of this medium-grain rice variety before it could be because it is overshadowed by the popularity of long-grain basmati, but now that you have, why don’t you give it a try?
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