What are the health benefits of rice? Rice is a cereal of Asian origin that grows in all humid and sunny regions. The rice plant is a grass that usually grows in water and produces a panicle containing 100 to 200 grains of rice, it is sown and then transplanted when it reaches the right height (20 to 30 cm). Then the rice field is flooded.
Like all cereals, rice is mainly composed of starch, an extremely nutritious and easy to assimilate substance, proteins, vitamins, minerals, and fibers. But among the most common cereals, rice is the only one that does not contain gluten. It is, therefore, a perfect food for those who suffer from gluten intolerance.
1. The nutritional value of rice
Per a 100 g of cooked rice, we have;
2.3 g of protein, 0.2 g of fat, 26.3 g of Carbohydrates, 70.4 g of water, 0.7 g of fibers, 0.02 mg of vitamin B1, 0.01 mg vitamin B2, 0.05 mg of vitamin B6, 3 µg of vitamin B9, 8 mg of magnesium, and 34 mg of Potassium.
2. The essential health benefits of rice
Rice has always been recognized as one of the healthiest foods in the world and can make a simple meal a truly delicious meal, especially when mixed with different kinds of vegetables and spices.
But consuming rice is controversial. The most important thing is not knowing how to cook rice in one way or another, but rather knowing that this food brings essential benefits to our health!
Whether it's brown rice or white rice, the health benefits of rice are invaluable.
2.1 Health benefits of rice as a source of energy
Rice is a rich source of carbs, which is one of the most important sources of energy for the body. One cup of cooked white rice contains about 45 grams of carbohydrates, and the vitamins and minerals present in the rice enhance the vital activities of the various organs of the body, which raises their energy levels.
It is noticeable that white rice has a high glycemic index; that is, it breaks quickly inside the body. It causes high blood sugar levels, which increases the risk of developing type 2 diabetes, while brown rice has a lower glycemic index as it contains a higher percentage of fiber, which takes a long time during digestion.
2.2 Cholesterol Free
Eating rice is very beneficial to your health because it simply does not contain harmful fats, cholesterol, or sodium. It is an integral part of a balanced diet. Any food that can provide nutrients without any negative effects on health is a bonus! Low levels of fat, cholesterol, and sodium will also help reducing obesity and health conditions associated with being overweight. Rice is one of the most widely used and eaten foods in the world.
2.3 Fighting cancer
The whole grain group of brown rice is rich in insoluble fiber that helps protect against many types of cancer.
Scientists and researchers believe that these insoluble fibers are necessary to protect the body from the development of cancer cell metastasis.
Fiber is also generally useful in defending against colon and rectal cancer.
However, besides fiber, it also contains natural antioxidants such as vitamin C, vitamin A, and phenolic and flavonoids, which help clean the free radicals from the carcinogenic body.
2.4 Health benefits of rice on the heart
Rice bran oil contains powerful antioxidants which help our heart to be more resistant to all heart problems and diseases.
It should be noted that bad cholesterols should also be destroyed for heart health. Eating rice is very helpful in lowering cholesterol levels, as it does not contain bad cholesterol.
2.5 Health benefits of rice for transit disorders
Parboiled rice, rice semolina, and cooking water are effective in treating mild diarrhea. They constitute a first palliative but are ineffective in treating infectious diarrhea or those which affect children under the age of a few months.
The starch present in rice makes it possible to reduce the number of stools and improve their consistency.
Related: What you must know about vitamin B12; its role and deficiency symptoms
2.6 Health benefits of rice, a food of choice for people with gluten intolerance
Rice consumption is recommended for people with celiac disease, which is an autoimmune condition.
These patients are intolerant to gluten (a protein found in the grain of many cereals), and any absorption of this famous gluten can lead to significant intestinal disorders: intestinal malabsorption leading to nutritional deficiencies.
Rice does not contain gluten; celiac people can, therefore, eat it in peace.
2.7 Health benefits of rice in fighting obesity
We can also say that this food has the power to maintain or reach the ideal weight. It is important to keep your body in shape. Rice is the perfect food to help you reach this goal.
Finally, you can buy rice at an affordable price. This food is also easy to prepare because the cooking of rice takes little time.
Basically, not only can you enjoy its rich and full taste, and by consuming rice, your health will also be improved!
2.8 Health benefits of rice on the skin
Some studies indicate that topical use of ground rice or soaked rice water helps treat some skin problems. Such as skin inflammation, redness, or irritation because it contains antioxidant phenols, which can also reduce wrinkles and other signs of aging.
2.9 Other health benefits of rice
- Brown and white rice are a good source of selenium. This mineral works with one of the main antioxidant enzymes, preventing the formation of free radicals in the body. Besides, it helps to convert thyroid hormones into their active form.
- Rice is a source of magnesium. Magnesium participates in bone development, protein construction, enzyme reactions, muscle contraction, dental health, and the proper functioning of the immune system. It also plays a role in energy metabolism and the transmission of nerve impulses.
- Rice is a source of vitamin B6. This vitamin, also called pyridoxine, is part of coenzymes that participate in the metabolism of proteins and fatty acids as well as in the synthesis of neurotransmitters (messengers of nerve impulses). It also helps making red blood cells and allows them to carry more oxygen. Pyridoxine is also necessary for the transformation of glycogen into glucose and contributing to the proper functioning of the immune system. Finally, this vitamin has a big role in the formation of certain components of nerve cells and in the modulation of hormone receptors.
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Originally published on Live Positively.