Health Benefits of Brown Rice
Rice has been a staple crop around the world for ages. Rice is now a mainstay in over 100 countries, with over 40,000 types available. Our supper in India isn't complete without rice. Rice comes in a variety of varieties, including long-grain basmati, black rice, white rice, and sticky rice, all of which have different health benefits.
We used to consume rice with the husk, but as time passed, dehusked white rice (Brown Rice) gained popularity due to its numerous health benefits. Brown rice is a highly nutritious whole grain that contains a wide range of nutrients.
What is brown rice, exactly?
Brown rice is a dehusked and unpolished rice that is made by removing the outer shell of the rice kernel, known as the hull. Due to this method, the nutritional value of brown rice gets preserved. It has a chewier texture than white rice and a nutty flavour.
Brown rice's nutritional characteristics
If it’s about nutritional value, brown rice has higher nutrition as compared to white rice. This superfood is calorie-free, fat-free, and gluten-free. Therefore, the ones, who want to lose weight or trying to lose some, might choose brown rice over white one. The following are some of the key components found in this rice:
Fibres in the diet
- Zinc, magnesium, iron, calcium, phosphorus, and selenium are minerals.
- Vitamin B1, vitamin B2, vitamin B3, vitamin B6, vitamin E, and vitamin K are only a few of the vitamins available.
- Fatty acids
Brown rice has numerous health benefits
Brown rice isn't as flavorful as white rice. But as its nutritional benefits are very high, it might influence you to adopt slow changes in your diet. There are some lesser-known brown rice health benefits which are as follows:
- Assists in weight loss
One of the best and most famous foods for weight loss is brown rice. It's high in dietary fibres, which help you feel fuller for longer, so eating more of it could help you consume fewer calories overall. White rice can also help you lose belly fat if you replace brown rice with it. To lose weight faster, try a weight loss max supplement.
- It regulates blood sugar levels
Brown rice is the most suitable choice. It can control blood sugar levels due to its lower glycemic index. A Glycemic index of lower value means that whatever food one eats, it gets digested at a slower pace and prevents the blood sugar levels to increase. According to studies, eating three servings of whole grains per day, such as brown rice, can reduce your risk of type 2 diabetes by up to 32%. Brown rice is high in phytic acid, fibre, and important polyphenols, which assist to limit the release of carbohydrates and keeping us healthy.
- Helps with digestion
Brown rice is a versatile staple that may be readily incorporated into one's regular diet to assist the digestive system to function at its best. Brown rice contains fibres that assist control digestive movements and keep bowel movements regular.
- Helps to keep cholesterol levels in check
For many people, it is a better option because it has a reduced cholesterol content. The oil included in brown rice has been shown to significantly lower bad cholesterol (LDL cholesterol). Brown rice's fibre binds to cholesterol in the digestive tract and aids in its elimination.
- Effective neuroprotective
They're high in fibre, which helps to decrease cholesterol levels, which are linked to an increased risk of neurological illnesses. By substituting beneficial elements like fibre for cholesterol, this rice can help lower cholesterol levels. It can also be used to treat diseases like Parkinson's and Alzheimer's and other problems.
- It improves the health of mothers
Brown rice is an excellent treatment for postpartum depression. Consumption of this rice improved the mood of nursing women, as well as the stages of despair and weariness.
- Bone health is maintained
Brown rice is high in calcium and magnesium, both of which are beneficial to bone health. It aids in the treatment of medical diseases like arthritis and osteoporosis.
White rice vs. brown rice
White rice is the most popular and widely consumed type of rice. Brown rice, on the other hand, has significantly more advantages than white rice. Brown rice is a whole grain, whereas white rice is a refined grain, which explains why. Brown rice contains the bran, germ, and endosperm, which are all components of a grain. White rice lacks certain nutrients, making it less nutritious than brown rice. As a result, brown rice has a considerably greater number of health benefits than white rice. White rice has a lower nutritional value than brown rice since it lacks certain essential components that make up a grain.
White rice, on the other hand, cooks faster than brown rice. Most households choose this alternative since it requires less energy to prepare.
Brown rice is beneficial for overall health and eating it keeps you healthy and disease at bay! If compared with white rice, brown rice has a lot of benefits for health. It helps with digestion, helps reduce weight, is an effective neuroprotective, improves the health of mothers, and maintains bone health.