BROWN RICE: HEALTH BENEFITS & NUTRITION

Rice is a staple in many countries. In India, white rice is more popular as a staple although brown rice is more frequently connected to healthy eating.

Brown rice, deemed to be a whole grain, is much less processed as compared to white rice, which has been removed from its hull, bran, and germ. In contrast, to white rice, brown rice is stripped of only its hull, a tough protective coating, leaving the nutrient-dense bran and germ intact. Consequently, brown rice preserves nutrients, minerals, and enzymes that white rice lacks. Therefore, there are several benefits of eating brown rice. Read on to find out more.

Facts about brown rice nutrition

Half a cup of brown rice provides 108 calories. It contains 3 grams of protein, 22 grams of carbohydrate, 1 gram of fat (mono and polyunsaturated fats), and 2 grams of fiber. It has several vitamins and minerals, such as Vitamin B1, Vitamin B6, niacin, pantothenic acid, folate, magnesium, calcium, manganese, phosphorus, iron, potassium, copper, zinc, and selenium. It is also rich in phytic acid, flavonoids, and phenols.

Brown rice health benefits

Brown rice may not be as appetizing as white rice. However, brown rice benefits are many. Listed below are its several health benefits.

1. Aids in weight loss:

Brown rice is a well-known food for weight loss. It is high in dietary fibre, which assists in keeping you feeling full for extended periods. Thus, eating brown rice may help you eat fewer calories overall. Switching to brown rice may also help you lose tummy fat. According to much research, people who consumed more brown rice tended to weigh less than those who consumed white rice.

2. Maintains blood sugar:

Incorporating low-glycemic index foods in the diet is key to controlling blood sugar. A low glycemic index suggests that the food you consume digests gradually and prevents sudden spikes in blood sugar levels. Brown rice is a great choice for carbohydrates because it has a lower glycemic index. Additionally, it is rich in fibre, essential polyphenols, and phytic acid, which reduce the release of sugars. According to studies, eating 3 servings of healthy grains, such as brown rice daily can help reduce the chance of type 2 diabetes by up to 32%.

3. Helps with food digestion:

Brown rice helps to improve digestion. It includes fibres that help to control your digestive motions and maintain your bowel movements regularly. They have remarkable benefits in the treatment of colitis and constipation.

4. It regulates cholesterol levels:

The bran and fibre content in brown rice help to regulate cholesterol levels in the blood by binding to cholesterol in the gut and allowing it to get excreted.

Brown rice oil has been known to lower harmful cholesterol levels, especially LDL cholesterol.

5. Neuroprotective properties:

Brown rice lowers the risk of mental impairment owing to the presence of gamma-aminobutyric acid (GABA) that prevents neurodegenerative conditions. It is known to inhibit an enzyme called prolyl endopeptidase that helps treat disorders such as Parkinson's and Alzheimer's. Brown rice also assists in the treatment of depression, stress, and anxiety.

6. Enhances maternal health:

Brown rice is quite effective in treating postpartum depression. It contains GABA and glutamine, which are neurotransmitters known to inhibit messages to the brain that are related to depression, anxiety, and stress. It improves disturbed mood, phases of depression, and exhaustion in nursing moms.

7. Preserves bone health:

Brown rice is high in calcium and magnesium and promotes bone health. It is beneficial in treating medical diseases such as arthritis and osteoporosis.

8. Has the potential to improve heart health:

Brown rice is undeniably a heart-healthy food. It is high in fibre and healthy chemicals that may assist in lowering the risk of cardiovascular disease.

According to research conducted on over 560,000 people, individuals who ate the highest dietary fibre had a 24% to 59% lower chance of having heart-related illnesses, cancer, as well as respiratory disorders.

Brown rice includes chemicals known as lignans, which are useful in reducing risk factors for heart disease. Diets rich in lignans have been linked to lower cholesterol, blood pressure, and arterial stiffness.

9. Better option for diabetics:

Reducing high glycemic index carbohydrate intake, controlling portion sizes, and opting for healthier choices are critical for blood sugar control. Carbohydrates significantly impact blood sugar. People with diabetes can minimize blood sugar and insulin surges by eating fewer refined grains, such as white rice, and replacing them with low glycemic index whole grains, such as brown rice. Individuals with type 2 diabetes who ate 2 servings of brown rice per day had a marked decline in post-meal blood sugar and hemoglobin A1c compared to those who consumed white rice, according to one study.

10. Gluten-free:

Gluten is a protein commonly present in barley, wheat, and rye. Gluten allergies or intolerances cause mild to severe responses such as diarrhea, stomach pain, bloating, and vomiting in some people. A gluten-free diet can also help people with certain autoimmune illnesses. Gluten-free diets are thus becoming increasingly popular. Brown rice is free of gluten and is safe for gluten-intolerant individuals.

Conclusion

White rice is more widely consumed and popular among Indians. Brown rice, however, has significantly more advantages than white rice. This is because brown rice is a whole grain, while white rice is a refined grain. Brown rice has germ, bran, and endosperm thus making it more nutritionally rich. It is also rich in several important phytochemicals. As a result, brown rice provides significantly more health advantages than white rice. It has mood-enhancing and cholesterol-lowering effects. It improves heart health and preserves bone health. It also aids in digestion and weight loss, helps maintain blood sugar levels, and has neuroprotective properties. Thus, brown rice is a great choice for a carbohydrate to incorporate into your diet. If you wish to easily avail yourself of the best quality brown rice or any other healthy/daily essentials, you can place your order at Wellness Forever, one of India's leading online pharmacy medical stores. Click here!