Day: March 13, 2023

Benefits of Brown Rice

What benefits can you get from consuming brown rice? It has long been regarded as the healthiest grain out there.
While there are other grains such as wheat or corn, these aren’t considered healthier. What makes it better than them?
 
 
Brown Rice
Brown Rice Contains More Vitamins Than White Rice
Doesn’t it make sense that a food with such an abundance of nutrients would be considered healthy?
Well, while white rice may have fewer calories and carbohydrates than brown, it also contains very little nutritional value.
Just 1 cup of cooked white rice only provides 46 calories and 2 grams of carbs. On the other hand, 1 cup of raw brown rice contains about 350 calories and 40 grams of carbs.
That’s almost twice as many calories and carbs per serving!
Brown Rice Can Help You Lose Weight
A recent study published in the journal Nutrition & Metabolism showed that when overweight adults consumed oatmeal instead of refined sugar for breakfast, they were able to lose weight faster.
This effect was attributed to the complex carb content of oatmeal that triggers the release of insulin, which tells the brain that you’ve eaten enough.
And since the brain senses fullness, your appetite naturally decreases.
Has Less Sodium
Thinking that eating too much salt will give you high blood pressure might not be true anymore.
A study found that people who ate at least two servings of whole grains had a 25 per cent reduced risk of developing hypertension compared to those who didn’t eat whole grains.
Eating whole grains helps flush sodium through your body, which helps maintain healthy fluid levels in the body.
Provides Antioxidants
Antioxidants are beneficial because they neutralize free radicals in our bodies that cause cellular damage.
Studies suggest that people who regularly consume whole grains like brown rice are less likely to develop diseases such as Alzheimer’s, Parkinson’s, dementia, atherosclerosis, arthritis, cancer, cataracts, diabetes, kidney stones, gout, ulcers, and stroke.
Helps Control Blood Sugar
Unrefined grains like brown rice contain soluble fibers that slow down digestion, allowing glucose to enter your bloodstream at a slower rate.
Soluble fibers bind water to form a gel-like substance in your digestive tract. This slows down the absorption process and reduces glucose spikes after meals.
Because brown rice contains more fiber than white rice does, it takes longer to digest, so you don’t feel hungry as quickly afterwards and won’t overeat.
Even though it doesn’t taste sweet, brown rice is sweeter than white rice.
This is because it contains higher amounts of amylose starch, a type of carbohydrate that has fewer calories and carbs yet tastes delicious.
Supports Digestive Health
In addition, it offers a rich supply of fiber, magnesium, vitamin D, manganese, phosphorus, copper, thiamine/B1, riboflavin/B2, niacin/B3, pantothenic acid, folate, lysine, and zinc.
All these nutrients are important for digestion and nutrient absorption, and the increased fiber content of brown rice improves bowel movements and regularity.
The combination of carbohydrates from the grain with protein from the bran provides sustained energy throughout the day.
Promotes Healthy Skin
It is one of the best sources of antioxidants called phenolics.
Phenolics act as powerful scavengers of damaging oxygen molecules and other reactive chemicals known to contribute to premature ageing of the skin.
These antioxidants have been shown to reduce wrinkles, stretch marks, and even dark spots on the skin.
Moreover, brown rice is also an excellent source of calcium and iron, both of which are important components for healthy blood cells and strong bones.
Iron helps keep the immune system functioning properly and maintain red blood cell production.
Calcium supports bone density and muscle strength while strengthening teeth and gums.
Helps Lower Cholesterol
Rice is low in saturated fat and high in fiber and complex carbohydrates, making it a healthy choice. A 2-cup serving of brown rice contains only about 75 calories.
Its bulk also makes it fill, but not calorie dense. Plus, brown rice is loaded with antioxidants, including beta carotene and Vitamin E.
Antioxidants fight free radicals—harmful compounds produced during normal cellular activity—that cause damage to DNA, weakening our body’s ability to repair genetic abnormalities.
Free radicals may trigger cancerous tumors, age-related macular degeneration (which causes vision loss), arthritis, and cardiovascular disease.
Conclusion
As a natural food, brown rice has many nutritional values. It can be used in every meal and dietary pattern.  Consuming brown rice regularly can add more vitamins and minerals to your diet.