Brown rice is a highly nutritious, fiber-rich, antioxidants-rich, naturally gluten-free whole grain.
Brown rice has gained an immense popularity in recent years after being recognized for its health and nutritional significance. People nowadays are switching to brown rice, considering it as a healthy alternative to the classic white rice.
Both brown rice and white rice have equivalent amounts of calories and carbs, but different nutritional content. Brown rice is produced by removing only the inedible outermost layer of the rice grain, known as the husk. Whereas, white rice is produced by removing the outermost layer, and the next 2 layers, the bran and the germ.
The health benefits of brown rice are associated with the fact that it retains the 2 important layers of the rice grain – the bran, which is rich in fiber and the germ, which is rich in essential nutrients, including vitamins, minerals and antioxidants.
This article lists 7 health benefits of brown rice. Have a look.
#1: Promotes Cardiovascular Health
Brown rice contains significant amounts of fiber, lignans, and magnesium. All of these are known to promote heart health and reduce the risk of cardiovascular diseases, such as High Blood Pressure and Atherosclerosis.
#2: Controls Diabetes
The bran layer in brown rice slows down the penetration of digestive enzymes into its starchy content, which in turn, slows down the process of sugar release into the bloodstream. This prevents sudden spikes in the blood sugar levels and helps manage diabetes. Brown rice is also hign in magnesium, which reduces the risk of Type II Diabetes.
Did You Know?
There are over 40,000 different varieties of rice known to exist, of which Kinmemai Premium declared as world’s most expensive rice in 2016.
#3: Promotes Digestion
The insoluble fiber in brown rice stocks up and dilutes the stool, helping it to pass through the intestines more easily. This provides relief in conditions such as hemorrhoids and constipation, and reduces the risk of bowel cancer.
#4: Aids in Weight Loss
Brown rice is high in phosphorus and magnesium, which are known to synthesize fatty acids and reduce body weight significantly. Furthermore, brown rice takes longer to digest. This keeps us full for longer and prevents unnecessary food cravings.
#5: Boosts Immunity
Regular intake of brown rice also helps in boosting body’s immune function. This is because brown rice contains loads of essential vitamins and minerals, including selenium, which is directly linked with building a healthy immune system. Brown rice also contains powerful antioxidants that effectively fights the cancer-causing free redials in our body.
Did You Know?
Brown rice serves as an excellent wholesome baby food. It provides essential nutrients to the baby and keeps her full for longer.
#6: Reduces Risk of Cancer
Many scientific researches have shown that brown rice is rich in anti-cancer compounds, such as tricin, ferulic acid, and caffeic acid that inhibit the growth of cancer causing cells and reduces the risk of cancer, including colon and breast cancer.
#7: Promotes Bone Health
Brown rice contains significant amount of magnesium, which along with calcium (which is also present in brown rice in fewer quantities), helps in maintaining healthy bones. This reduces the risk of serious health conditions such as arthritis and osteoporosis.
Also Have a Look At: 7 Epic Reasons to Eat Bananas.
Final Take
As more and more people are becoming aware of the health benefits of brown rice, they are actively using brown rice instead of white rice in almost everything they cook. However, one should keep in mind that brown rice contains natural oils that contributes to its shorter shelf life when kept at room temperature. It is advisable to check the expiry date to ensure the freshness of brown rice.
