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Rice is used in the preparation of many dishes, as it is an essential source of food in many countries, specifically the Asian countries. In addition to containing a high nutritional value, it has many health benefits for the body, because it contains the necessary nutrients such as carbohydrates, vitamins, and minerals.
What distinguishes rice from other whole grain foods? And what are the benefits of rice in particular?
Benefits of rice
Here are the main important benefits of rice that you should know:
1. rice is a source of energy
Rice considered to be the healthiest source to supply the body of energy; it contains complex carbohydrates, which are mainly a source of energy since the body reaps about 50% of calories every day.
A half-cup of white cooked rice contains 103 calories, whereas a half cup of brown rice contains 108 calories.
2. rice is a source of fiber
A half-cup of white cooked rice provides about 0.3 grams of nutrients fiber, whereas a half cup of brown cooked rice offers to the body about 0.9 grams of fiber.
These fibers are necessary for the digestive system to function correctly. We recommend drinking rice water in case of intestinal problems. Its fiber intake helps to better digest and protects the intestinal flora. You will avoid bloating related to poor digestion. Rice water also helps dehydration in case of gastroenteritis and diarrhea. Boil the rice covered for 30 minutes to limit evaporation. You can add a spoon of honey if you don't like the taste.
3. rice is a source of protein
Although rice is not rich in protein, it contains protein concentration, which is easy to digest and which is well absorbed by the body and has a high biological value; therefore, it is especially preferred by those who suffer from food disorder.
4. brown rice is rich in vitamins
Most vitamins and minerals are concentrated in brown rice, as it contains vitamin E and B vitamins: thiamine, riboflavin, niacin, and folic acid.
These various vitamins are useful in improving functions: the nervous system, heart, liver, kidneys, digestive system, and skin.
5. protect from obesity
Rice is one of the essential nutritional types to form a balanced meal in all its elements. Although the popular belief is that white rice causes obesity, organic and natural rice is low in sodium and fat that fights obesity.
6. protect from cancer
Whole-grain rice, especially brown rice, is high in fiber content that helps protect against various types of cancer, especially colon, colorectal cancer, and bowel cancer.
Also, the richness of rice in natural antioxidants such as vitamin C and vitamin A, its consumption regularly helps to fight free radicals.
7. for beautiful skin
Skin experts say that rice helps to solve many skin problems and protect against them as well, especially when used topically in its grounded form.
8. protect from Alzheimer
Some primary results are starting to show that among many benefits of rice is that it helps to protect against Alzheimer's disease, especially brown rice, and consuming regular rice may also improve cognition and mental abilities.
9. other benefits of rice
Brown and full white rice also have many other benefits, such as:
Keep blood pressure under control, as it contains only a little sodium.
Diuresis and improve digestion.
10. Categories that need to consume rice.
The colors and shapes of rice with which we decorate dining tables may attract us. But are all individuals allowed to consume rice equally? Here are the categories that are suitable for rice:
10.1. Celiac disease patients
Unlike some other grains such as wheat (wheat bread, wheat pasta, wheat flour) and semolina, rice does not contain gluten, so it does not cause gastrointestinal infections and is an ideal choice for patients with celiac disease and anyone suffering from a gluten allergy.
10.2. Those who suffer from problems with digestion
One of the important benefits of rice, especially since the rice is easy to digest, and it helps to heal even from diarrhea. Therefore, a lower risk of colorectal problems.
10.3. Heart patients
Researches have proven that rice is good for heart health since it contains low levels of fat in general and saturated fats in particular, and it contains only a little sodium; thus, it can prevent in a way or another cardiovascular disease.
10.4. Regulating blood pressure
Rice contains a very small percentage of sodium (about 1 milligram per 100 grams of rice), so it is one of the best options for hypertensive patients.
10.5. Those who suffer from cholesterol
Rice is an essential part of a healthy diet for people suffering from cholesterol since the rice bran lowers the bad LDL cholesterol levels in the blood and maintains the good HDL cholesterol levels. So, reduced the risk of cholesterol.
10.6. People suffering from liver problems
A healthy diet consisting of cereals like rice, in particular, brown rice helps people who suffer from liver disease since rice is rich in B vitamins, which can improve the full metabolism of fats in the body and aid the liver. Try to avoid foods that are mainly based on white flour and add more alternatives to whole grains.
Since cooked rice is an indicator of blood sugar level decrease and saturated fats; however, it contains dietary fiber.
It provides their bodies with complex carbohydrates, so it is good to consume rice before exercising.
10.9. Those following a nutritional diet
Several studies have stated that eating brown rice is linked to weight loss due to its content of fiber, nutrients, and some plant compounds that can increase the feeling of satiety and help to eat fewer calories.
Especially since it is rich in starch and poor in fat, so rice is excellent and effective food for the diet.
It is worth noting here that the rice is suitable for all ages, rice is ideal for young children and infants, especially as it is the first type of grain that is provided to children, and is easy to absorb and digest.
It is also a suitable source to provide young people with the energy needed for growth, and for adults and the elderly, especially brown rice, as it is rich in fiber and contributes to solving digestive problems facing this age group.
11. Consume rice and legumes together
Nutritional experts recommend combining rice with legumes because it’s healthy, this merging process is important for the individual to obtain a high nutritional value, whether from legumes or rice.
Reports said that legumes are rich in protein, and we may find this in lentils, as this variety is popular with everyone in the winter season.
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Originally published on Live Positively.