The benefits of brown rice are more interesting than white rice nutritionally. Brown rice is particularly rich in fibers, which allow slower digestion. It is very nutritious and filling rice. Its consumption avoids small nibbles between meals, and you can also consume brown rice as part of a diet with a low glycemic index.
Brown rice takes longer to cook than white rice. It is also advisable to rinse it before cooking to remove the small impurities present on its membrane. Soaking also speeds up cooking time. Its more marked taste will bring character to your recipes.
Our article tells you all about the benefits of brown rice.
1. Benefits of brown rice
In terms of food, rice is one of the starchy foods. We speak of whole rice or brown rice when the caryopsis still contains the bran and the germ, but it has been stripped of its two glumes or envelopes.
Therefore, it is much more nutritious than white rice, which no longer has any bran or germ because it has undergone a refining process. The following are the benefits of brown rice:
1.1 It boosts immunity
The first of the important benefits of brown rice, in general, is that it boosts the immune system. Brown rice contains high amounts of minerals, vitamins, and phenolic substances, which are essential for strong immunity. A strong immune system accelerates healing and enhances the body's immunity and its ability to fight diseases.
Besides, the antioxidant properties of brown rice help to combat free radical damage that causes disease and accelerates aging.
A 2010 study found that adults between 19 and 50 years old and between 51 and 55 years old consumed an average of 0.63 and 0.77 servings of whole grains per day, respectively; they had nutritional value and high amounts of energy and fiber and unsaturated fatty acids.
In addition, the intake of all micronutrients, with the exception of vitamin B12 and sodium, is higher among individuals who consume most portions of whole grains. The high-quality diet also plays a significant role in maintaining strong and healthy immunity.
1.2 Improves cardiovascular health
Brown rice is good for a healthy heart. Its fiber content helps reduce arterial blockage due to plaque buildup. A 2005 study in the American Heart Journal showed that greater intake of cereal fibers and whole grain products is associated with less coronary artery disease progression in postmenopausal women with coronary artery disease of origin.
Another study published in 2014 in the International Journal of Preventive Medicine suggests that switching to brown rice in the diet may be beneficial for reducing the level of signs of inflammation and a number of cardiovascular risk factors for overweight or obese females.
In a 2016 study published in Critical Reviews in Food and Nutrition Sciences, researchers concluded that eating whole grains has significant benefits in preventing chronic diseases, such as cardiovascular disease, diabetes, and cancer, because of phenolic compounds' contribution.
Brown rice is beneficial for diabetic and hyperglycemic people. It has a low glycemic index, which is useful in reducing insulin storms and helping to stabilize blood sugar levels in the body. A relativity study that has been conducted in this regard has revealed that brown rice is rich in phytic acid, fiber, and polyphenols essential. It is a complex carbohydrate that helps release slower sugars than white rice. The American Diabetes Association also recommends choosing more nutrient-dense brown rice than white rice for diabetics to fulfill the need for vitamins, fiber, and minerals in their diet.
1.4 It lowers the bad cholesterol level
Brown rice is an excellent source of soluble fiber, which helps reduce the level of bad, low-density lipoprotein known as cholesterol in the blood. The oil in brown rice also leads to lower cholesterol levels.
In a 2005 study published in the American Journal of Clinical Nutrition, is mentioned that brown rice bran oil, reduces cholesterol a lot. The lower cholesterol is due to the other elements that make up rice bran oil, such as the non-sulfone compounds.
This rice also has cholesterol in the blood and regulates the destruction of cholesterol. A study published in the British Journal of Nutrition found that insulin resistance, total cholesterol, and cholesterol levels decreased after consuming brown rice, and this is partly due to a lower blood sugar response due to brown rice consumption.
Related: What are the benefits of rice? a source of protein, fiber and more!
1.5 Supporting the work of the digestive system
The high brown rice content of dietary fiber contributes significantly to maintaining the digestive system's health and protecting it from some disorders, health problems, and common diseases.
1.6 Protects the body from cancer
A diet that contains brown rice and whole grains is rich in fiber, so it is essential and useful in preventing various types of cancer such as colon, breast, and leukemia.
This is due to the antioxidants in fibers that fight free radicals and help the body eliminate toxins from cell regeneration.
One of the other important benefits of brown rice is that it helps people seek to combat obesity. Brown rice contains manganese, which helps to accumulate body fat. A study conducted in this regard revealed that the consumption of whole grains like brown rice has positive effects on the body to reduce the body mass index and body fat. It also enhances the activity of glutathione, which is an antioxidant enzyme and helps raise HDL cholesterol levels in obese individuals. By comparison, the latest research has also called for anti-obesity effects from sprouting brown rice.
1.8 Brain and nervous system
Brown rice is beneficial for the proper functioning of the brain and nervous system. It helps speed up the metabolism in the brain attributed to the presence of vitamin B and essential minerals such as manganese. The magnesium in brown rice balances the activity of calcium in the body and helps regulate nerves and muscles; it avoids a sudden increase in the number of calcium in nerve cells and stimulates the nerves. This aids in maintaining nerves, relaxing muscles, and preventing excessive contraction. Vitamin E present in brown rice also plays a vital role in preventing various diseases caused by the brain due to oxidative damage.
1.9 Bone health
Brown rice contains a large amount of magnesium metal, as one cup of rice contains 21% of the magnesium value that the body needs daily.
In addition to vitamin D and calcium, magnesium is the basis for bone health, since it helps the body in stimulating vitamin D, which increases its ability to absorb calcium and build bones.
In fact, low magnesium usually causes rheumatic diseases, arthritis, and also osteoporosis.
1.10 Very useful for children
Being a natural nutrient and fiber provider, brown rice is one of the best foods for babies. It helps the rapid growth of your child. The fibers also ensure a smooth bowel function and prevent constipation in infants. Besides, brown rice does not cause allergies. You can give it to infants from 6 months of age.
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Originally published on Live Positively.