Share
Worldwide, rice (Oryza sativa) is farmed as a major crop and a staple food. There are several varieties of rice, such as sticky (or glutinous) rice, white rice, Brown rice, and long-grain basmati rice, but not all are equally beneficial to your health.
The preparation of brown rice impacts its health advantages, according to the George Mateljan Foundation for the World's Healthiest Foods, which advocates for a balanced diet. According to Harvard T. H. Chan School of Public Health (HSPH), brown rice is a whole grain, which means that it has all three components of the grain kernel: the starchy central layer known as the endosperm, the nutrient-rich core known as the germ, and the outer, fibre-filled layer called the bran.
8 Brown Rice Health Benefits
1. Healthy And Full Of Nutrients
A quarter cup of raw Brown rice provides approximately 173 calories, 38 grams of carbs, 5 grams of protein, 3 grams of fibre, and only 1 gram of sugar. It has a low sodium content, with only 4 mg of sodium per serving. Brown rice's long-grain variants often have a lower glycemic index, which means that the glucose is absorbed more slowly instead of causing spikes and dips in energy. This consistent fuel source makes it advantageous for managing diabetes.
2. Great Source of Iron And Protein
Brown rice has 9 grams of protein per 100 grams, which is greater than brown rice. Additionally, it provides a healthy 3.5 milligrams of iron. This mineral aids the body's oxygen transport system, producing energy. Brown rice protein's amino acids preserve bodily structures and heal wounds.
3. Packed With Antioxidants
Of all the rice varietals, Brown rice has the highest antioxidant content, according to research. Empirical evidence suggests that anthocyanins mitigate oxidative stress resulting from damage by free radicals. This may lessen the chance of developing conditions including Alzheimer's, heart disease, and some types of cancer. Brown rice has extra flavonoids, carotenoids, and other antioxidants in addition to anthocyanins.
4. Enhances Heart Health
Research indicates that Brown rice lowers triglyceride and cholesterol levels, which is good for the heart. Maintaining healthy blood glucose and cholesterol levels decreases heart attack, stroke, and atherosclerosis risk factors. Regular Brown rice consumption has also been shown to protect against harmful artery plaque accumulation.
5. Aids In Diabetes
Because of its special qualities and low glycemic index, Brown rice helps people with diabetes control their blood sugar levels. The starch is taken more slowly to prevent spikes. Additionally, Brown rice improves the uptake of glucose into cells and insulin sensitivity. Studies reveal that anthocyanins decrease glucose absorption by inhibiting the enzymes that break down starch.
6. Aids In Losing Weight
People who are overweight or obese can lower their body mass index and lose weight more quickly by switching to brown rice instead of white rice. Studies reveal that losing weight is one of the greatest methods of controlling diabetes. Brown rice contains more dietary fibre than white rice. Consuming foods high in fibre in moderation helps you lose weight gradually by keeping you satiated for longer periods and lowering your likelihood of overindulging in calories or between-meal snacks.
7. Promotes Bone Health
Diabetes increases your risk of developing several bone and joint issues. Brown rice contains calcium and magnesium minerals that are good for bones. Research indicates that inadequate intake of calcium and magnesium may heighten the likelihood of bone breaks and osteoporosis. Although brown rice has minerals that help build stronger bones. You can try adding calcium and magnesium to your diet to meet your daily needs.
8. Aids In Cholesterol Regulation
According to research, diabetes tends to raise LDL cholesterol levels, which can result in heart attacks and strokes, among other health problems. Whole grains like brown rice provide dietary fibre, which may lower cholesterol. Certain studies have shown that eating brown rice daily lowers LDL cholesterol levels.
Brown rice is less popular than other types of rice, but because of its many advantages, it is something you should include in your diet. Compared to white or black rice, it provides an unparalleled amount of protein, fibre, iron, and antioxidants.
