Brown rice is an unrefined, unpolished whole grain. It is produced by merely removing the hulls surrounding the rice kernels, thus it is full of nutrients. Unlike brown rice, most prefer to have white rice, which is not considered healthy. The milling process strips away most of the nutritional value of white rice.
The Healthy Benefits of Brown Rice
Brown rice is an excellent source of protein and fiber and it also contains a good amount of magnesium, manganese, phosphorus, calcium, selenium, and potassium as well as iron and zinc. There are also several vitamins present in it like B1, B2, B3, B6, E and K. Introducing it into your diet will bring tremendous health benefits.
It improves cardiovascular health as its fiber content helps reduce blockage in arteries from plaque build-up. Its replacement in the diet may be useful to decrease the inflammatory marker level and several cardiovascular risk factors among non-menopausal overweight or obese females.
It lowers bad cholesterol as it is an excellent source of soluble fiber which helps lower the level of ‘bad’ low-density lipoprotein (LDL) cholesterol in the blood. At the same time, a diet high in whole grains like it can increase the level of high-density lipoproteins (HDL), or the good cholesterol in the body.
It lowers the risk of having diabetes as it has a lower glycemic index and is digested more slowly which causes a lower change in blood sugar. The effect was partly due to the higher amounts of phytic acid, polyphenols, dietary fiber and oil in brown rice. This makes it more beneficial than white rice for diabetics and hyperglycaemic individuals.
A diet that contains whole grain rice instead of regular white rice is helpful in preventing various cancers, such as colon cancer, breast cancer and leukemia. This beneficial effect is due to the high antioxidant and high fiber content in brown rice. It contains compounds with putative cancer chemo-preventive properties. Thus, consuming it instead of milled white rice may be advantageous with respect to cancer prevention.
Switching your white rice can help you maintain a healthy body weight as the fiber content of whole grain rice keeps you feeling full. It also keeps things moving in the digestive tract, promotes weight loss and metabolic functions.
Brown rice generally needs longer cooking times than white rice, unless it is broken or flour-blasted. It helps not only in preventing diabetes but other diseases as well.