There are many kinds of rice and not all are produced equally in terms of health gains. Brown rice is found to be one of the best, health-wise, and most-researched kinds. Its health benefits are partly attributed to its preparation. White rice basically came from brown rice, only that the hull and bran surrounding the kernel are eliminated to make it white. But with brown rice, it’s just the hull that is taken away during preparation, which makes the nutritional value of the kernel whole and intact.
Since white rice undergoes more process to remove and polish the kernel, it loses most of its nourishing components. When brown rice is made into white, huge amounts of B vitamins, minerals, iron, dietary fibers, as well as fatty acids are eliminated. For this reason, many people regard brown rice to be healthier.
Brown rice is certainly filled with all the essential nutrients while being low in calories. One cup of it only has about 200 calories and it is rich in fiber while being gluten-free. Moreover, brown rice doesn’t have trans fat or cholesterol, just minuscule quantities of sodium and fat. Here’s how your body can benefit from eating brown rice:
The high levels of magnesium in brown rice can be beneficial for the heart. Magnesium is vital when it comes to regulating blood pressure and thwarting sodium in the body. This is why whole grain consumption is linked to better carotid arteries and more stabilized blood pressure levels. What’s more is that brown rice has plenty of lignans, which has the potential to shield you from multiple health problems, including heart disease.
Brown rice almost covers the entire recommended daily consumption of manganese, which is an essential mineral when it comes to the digestion of fats. Plus, brown rice also has 3.5 grams of fiber in every cup. This is already 14 percent of the daily suggested consumption set by the USDA.
Of course, fiber is highly recognized for its digestive gains, such as that it helps alleviate constipation, helps keep you regular, and helps keep bowels normal. In addition, brown rice is known for being naturally gluten-free, which is why it is a staple among those who practice a gluten-free diet.
Aside from helping with the digestion of fats, manganese can also increase your body’s supply of proteins and carbohydrates. With this, more energy can be converted to help you keep up with your active lifestyle. Also, brown rice is a slow-release form of carbs, allowing you to sustain your blood sugar levels and make sure your energy is steady.
Numerous studies found that there’s a potential correlation between brown rice and reducing cholesterol levels. A research indicates that this is due to the oil present in brown rice. The high levels of fiber in brown rice could also help in reducing the cholesterol levels.
This is partly because fiber helps with digestion, which needs bile acids. These acids are somewhat created with cholesterol. When your digestive functions experience improvement, the liver takes away cholesterol from the blood in order to produce more bile acid, thus lowering the amount of LDL.
Another benefit of manganese in rice is that it may aid in the reduction of cancer risk. This is because this mineral can shield the body free radicals, which are catalysts for developing cancer. Also, the phenolic substances in brown rice, which is linked to lowering or suppressing cancer risk, had much greater concentrations when compared with white rice.
Specifically, brown rice is said to help reduce the risks of colon, prostate, and breast cancer. In addition, brown rice is a great source of selenium, which is also linked to lowered danger of colon and prostate cancer.
One cup of brown rice already delivers 35 percent of the day by day suggested intake of selenium, which aids in the restoration of impaired cells. With damaged cells being repaired, cancer cells are prevented from spreading. It even induces the body to get rid abnormal cells. Lastly, selenium helps numerous antioxidants work efficiently.
It’s also been reported that brown rice consumption is linked to the reduced risk of many health problems, which includes Type 2 diabetes. Brown rice may prove to be beneficial, too, even for those already diagnosed with the disease. In a study, it was found that eating brown rice as a replacement for white resulted in the decrease of the blood glucose levels among diabetic participants.
Just like fruits and vegetables, whole grains including brown rice are also rich in antioxidants. Antioxidants are recognized for their function as anti-inflammatory agents. They can help alleviate symptoms of many health issues from arthritis to asthma. In studies, brown rice use has been connected to significant reduction of inflammation.