White rice is one of the most frequently eaten food products around the world, however, white rice is not nearly so nutritious as its less processed version; brown rice. By making a simple switch from white to brown rice your health may benefit in a number of ways.
Although brown rice is less convenient than white due to its longer cooking time, it is much more nutritious as only the outer hull of the grain is removed. This makes it a great staple carbohydrate source which is classified as a whole grain and contains a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium and magnesium.
It is also a good source of dietary fibre and has a pleasant nutty taste that lends itself well to salads, stews and stir-fries.
The 10 most important health benefits associated with brown rice are:
A study carried out in Philadelphia suggested that the layer of tissue around brown rice, (which is polished off when making white rice), may reduce the action of protein Angiotensin II, which is known to increase atherosclerosis and blood pressure.
There is also some suggestion that the oil present in brown rice or extracted rice bran oil may help to lower harmful cholesterol levels and blood pressure, whilst raising levels of ‘healthy’ HDL cholesterol. (See also: What to eat to lower your cholesterol)
A diet rich in low GI, high fibre foods is associated with more stable blood glucose levels, which can help to reduce the risk of developing type 2 diabetes.
Magnesium is a key nutrient required to build bones and deficiency has been associated with low bone density and osteoporosis later in life. One cup of brown rice contains about 21% of your daily magnesium requirements.
Brown rice is a nutritious and tasty alternative to white rice and when used in combination with a healthy diet rich in fruits, vegetables, lean proteins and healthy fats may help to protect against multiple lifestyle diseases. It may also assist with weight loss and keep you feeling and looking great.
Although brown rice is less convenient than white due to its longer cooking time, it is much more nutritious as only the outer hull of the grain is removed. This makes it a great staple carbohydrate source which is classified as a whole grain and contains a range of essential nutrients such as B vitamins, phosphorus, selenium, manganese, potassium and magnesium.
It is also a good source of dietary fibre and has a pleasant nutty taste that lends itself well to salads, stews and stir-fries.
The 10 most important health benefits associated with brown rice are:
Possible reduced Risk of Colon Cancer
It is thought that the high selenium levels, as well as certain phenols found in brown rice may be associated with reduced risk of colon cancer. These phenols are present in much high concentrations in brown rice than in white, meaning this association may not be seen with high white rice consumption. The high content of dietary fibre may also contribute to a healthy colon and digestive system.Heart disease prevention
Due to its high fibre content, eating a diet high in brown rice may offer some protection against cardiovascular disease.A study carried out in Philadelphia suggested that the layer of tissue around brown rice, (which is polished off when making white rice), may reduce the action of protein Angiotensin II, which is known to increase atherosclerosis and blood pressure.
Protection against breast cancer
The pytonutrient Lignin present in brown rice is thought to inhibit the growth of breast cancerous cells.Lowering bad cholesterol
Brown rice is an excellent source of soluble fibre, which helps to lower levels of ‘bad’ LDL cholesterol in the blood.There is also some suggestion that the oil present in brown rice or extracted rice bran oil may help to lower harmful cholesterol levels and blood pressure, whilst raising levels of ‘healthy’ HDL cholesterol. (See also: What to eat to lower your cholesterol)
Maintaining a healthy body weight
A diet high in dietary fibre tends to fill you up more and has been associated with decreased food intake and maintenance of a healthy body weight. Brown rice is an excellent source of dietary fibre, and also has a lower glycemic index than white rice, meaning it will generally cause a more stable and long lasting rise in blood sugar levels. This also contributes to keeping you fuller for longer and less likely to need snacks or overeat.Healthy bowel function
Brown rice also contains good amounts of insoluble fibre that stays in the gut and aids digestion and excretion. This type of fibre attracts water to the gut and in this way causes more fluid bowel movements and prevents constipation.Controlling blood sugar levels
The fibre in brown rice means that the digestion time of this carbohydrate is slower than more processed grains, including white rice. This means that there is a more controlled slower release of sugar into the blood stream and the product has a lower glycemic index (GI) than other grains.A diet rich in low GI, high fibre foods is associated with more stable blood glucose levels, which can help to reduce the risk of developing type 2 diabetes.
Maintaining a healthy nervous system
Brown rice contains a high level of the nutrient manganese, which is required to produce fatty acids and hormones needed to maintain a healthy nervous system.Gallstone prevention
A study published in the American Journal of Gastroenterology found that a diet high in insoluble fibre, such as is found in brown rice, was associated with lower risk of gallstones in women.Helps to keep bones healthy
Brown rice is a great source of magnesium, which is thought to be a key nutrient needed for healthy bones along with calcium and vitamin D.Magnesium is a key nutrient required to build bones and deficiency has been associated with low bone density and osteoporosis later in life. One cup of brown rice contains about 21% of your daily magnesium requirements.
Brown rice is a nutritious and tasty alternative to white rice and when used in combination with a healthy diet rich in fruits, vegetables, lean proteins and healthy fats may help to protect against multiple lifestyle diseases. It may also assist with weight loss and keep you feeling and looking great.
Whole grains are important part of any diet and have often been labeled the healthiest grains that anybody can eat. One of those whole grains is brown rice, which is rice that is natural and unrefined. Many people choose to eat brown rice instead of white rice because of its health benefits. But what makes it so healthy? Read on to find out.
1. It Lowers The Risk Of Developing Diabetes
Harvard researchers have discovered that eating at least two servings of brown rice per week can lower the risk of developing diabetes. They found that by eating just 50 grams of brown rice a day, the risk of type 2 diabetes can be lowered by 16 percent, while other whole grains, such as barley and whole wheat, can lower the risk by 36 percent.2. It’s High In Fiber
Brown rice supplies 14 percent of the recommended daily value for fiber, an important nutrient that protects against colon cancer and breast cancer. Fiber tends to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breasts, preventing cancer from developing in those areas. Fiber also has many other health benefits including promoting cardiovascular health.3. It’s A Good Source Of Manganese And Selenium
One cup of brown rice contains 88 percent of the recommended daily value of manganese, a nutrient that plays an important part in fighting free radicals. Manganese is part of a compound known as superoxide dismutase, an antioxidant that prevents damage from free radicals created during the energy production process. Manganese is also important for deriving energy from protein and carbohydrates and plays a key role in the synthesis of fatty acids.Selenium also plays a role in the antioxidant process and can destroy cancer cells and even repair DNA. Selenium is important for regulating the thyroid hormone metabolism and immune system function. Most people don’t take in the proper amount of selenium of which brown rice is a good source – it provides more than 27 percent of the daily recommended value.
4. It Can Prevent Weight Gain
A study conducted by Harvard researchers shows that women who incorporate whole grains, such as brown rice, into their diet were more likely to maintain a healthy body weight. They were also almost 50 percent more likely to not gain weight by eating a diet rich in whole grains.5. It Can Lower Cholesterol
The oil in brown rice has been shown to lower levels of LDL cholesterol, also known as the bad cholesterol, by up to seven percent. At the same time, a diet high in whole grains can increase the level of HDL cholesterol, or the good cholesterol.6. It Offers Many Cardiovascular Benefits
Studies have shown that brown rice can have many cardiovascular benefits for postmenopausal women, including slowing the progression of atherosclerosis, which is the build-up of plaque in the arteries, as well as slowing the progression of the narrowing of the arteries. But postmenopausal women aren’t the only ones who can benefit from the heart-healthy compounds in this whole grain. Brown rice also contains plant lignans, which can protect against heart disease and certain types of cancer.7. It’s A Good Source Of Phytonutrients
Phytonutrients are compounds naturally found in plants that have anti-inflammatory properties and tend to act as an antioxidant. Brown rice is a great source of these plant compounds, especially phenolics. In fact, research has shown that brown rice contains almost as much phenolics as fruits and vegetables.8. It Reduces The Risk Of Developing Metabolic Syndrome
Metabolic syndrome is a combination of factors that increases the risk for developing type 2 diabetes, heart disease and stroke. This condition is characterized by excess fat in the abdominal area and insulin resistance. Eating whole grains on a regular basis can reduce the risk of weight gain and insulin resistance by up to 38 percent.9. It Reduces The Risk Of Childhood Asthma
Asthma is a very common condition among children and causes many children to miss numerous days of school. But children who eat plenty of whole grains along with fish can lower their risk of developing asthma by 50 percent. Studies show that fruits, vegetables and even dairy don’t have much of an effect in reducing asthma, but whole grains and fish do.10. It Promotes Bone Health
Brown rice is a good source of magnesium, a mineral that is essential to bone health. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium. Most of the magnesium in the body is stored on or in the bones, so to keep a high level of magnesium in your bones, and to reap the other health benefits, eat plenty of brown rice each week.Rice is a popular menu option in cultures all over the world. It goes well with seafood, chicken, beef and almost any vegetable. It is extremely popular due to its versatility and culinary simplicity. Unfortunately, most people do not stop to find out about the nutritional value of rice. When choosing the type of rice to serve with your meals, opt for the healthy whole grain - brown rice.
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