For all of us who are rice lovers, it’s hard to imagine our daily diet without rice. Most of us consume white rice which is rich in carbohydrates and a high carb diet is not healthy for us in the longer run. Whole grains are healthier and an important constituent of our daily diet. One of the whole grains is brown rice, which is unrefined and natural. The health benefits of brown rice are known to be plenty and are now being chosen worldwide by people as an integral part of the daily diet.
Nutrient Profile of Brown Rice
Brown rice is a highly nutritious whole grain low in calories, gluten free and rich in fiber content. It a good source of Vitamin B6, phosphorous, magnesium, thiamine, and niacin. According to USFDA, the nutritional content of Brown Rice is as follows.
Cooked brown rice of serving 1 cup (195gm) contains –
|Nutrition Facts||Amount per Serving||% DV|
|Total Fat||2g||3 %|
|Total Carbohydrate||45g||15 %|
|Dietary fiber||4g||14 %|
% DV refers to Percent Daily Values which are based on a calorie diet.
Brown rice is also known to be rich in anti-oxidants which are present in many fruits and vegetables. White rice is usually fortified and doesn’t match up to the nutritional requirements as white. Hence brown rice is better than white rice. The health benefits of brown rice are as follows.
Health Benefits of Brown Rice
1. Rich in Fiber Content
The daily requirement of fiber in our diet is around 14 percent and brown rice fits correctly into the nutritional requirements. Brown rice is rich in fiber that promotes cardiovascular health and protects from cancer. The rich fiber content in brown rice enables to latch onto chemicals or toxic agents that cause cancer and steer them away from cells.
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2. Promotes Weight Loss
Ever considered health benefits of brown rice?? Yes, brown rice is a healthy whole grain that helps in maintaining an ideal body weight. For those who aim to lose weight, choose to avoid white rice completely and add brown rice to your diet daily.
3. Promotes Bone Health
Brown rice helps in maintaining healthy bones. Brown rice is rich in magnesium and calcium which are essential minerals for good bone health. The recommended intake of magnesium in our daily diet should be 21% which is present in one cup of brown rice. Magnesium easily gets stored in the bones thereby making bones strong and healthy. It is recommended to eat brown rice regularly for healthy bone development.
4. Reduces The Risk of Diabetes
The health benefits of brown rice for diabetes have been proven by researchers from all over the world. By eating 50 gms of brown rice a day, the risk of diabetes can be reduced to around 16 %. Consuming brown rice two to three times a week is proven to be beneficial in lowering the risk of diabetes in the longer run.
5. Rich in Phytonutrients and Possesses Anti-inflammatory Properties
Phytonutrients are commonly found in plants and are known to have anti-oxidant and anti-inflammatory properties. Brown rice is rich in phytonutrients and phenolics which are present in most vegetables and fruits. Brown rice is also rich in anti-oxidants and the enzyme superoxide dismutase protects the cell from oxidation damage that is usually caused during energy production. Regular consumption of brown rice helps in the prevention of oxidation-mediated diseases.
6. Prevents Neurodegenerative Disorders
Germinated brown rice is known to prevent complicated neurodegenerative disorders like amnesia, Alzheimer’s disease and dementia. Brown rice contains healthy components that help in the inhibition of the harmful enzymes like gama-aminobutyric acid which are linked with these cerebral related disorders.
7. Reduces Occurrence of Metabolic Syndrome
Metabolic syndrome is caused by a combination of factors that can cause coronary disorders, diabetes and stokes. Metabolic syndrome leads to insulin resistance or excess deposition of fat in the body. Regular consumption of brown rice reduces the occurrence and risk of developing metabolic syndrome. The health benefits of brown rice are known to overpower metabolic syndromes and disorders.
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8. Lowers Cholesterol
There are two types of cholesterol- bad cholesterol and good cholesterol. Brown rice contains oil that is known to reduce the levels of LDL cholesterol (bad cholesterol) upto 7 to 10 percent. Not only does it reduce bad cholesterol, brown rice which is a whole grain also increases HDL cholesterol (good cholesterol).
9. Rich in Manganese and Selenium
Brown rice is rich in manganese and selenium that constitutes 88 percent of the daily recommended intake in diet. Manganese and selenium help in fighting free radicals and help in deriving energy from proteins and carbohydrates. Brown rice also helps in the synthesis of fatty acids.
10. Reduces The Risk of Asthma
Asthma is a breathing disorder that plagues majority of the population. The nutritional content of brown rice is very high and is known to reduce the risk of developing asthma. Eating plenty of brown rice along with fish 2-3 times a week reduces the risk of developing asthma by 50 percent.
Since rice is a popular menu and goes well with any dish, you can easily opt out of white rice and include brown rice in your daily diet. Brown rice goes well with seafood, vegetables, beef and chicken. You can also add brown rice to your diet and other culinary recipes. Syrups can be prepared from brown rice which acts as natural sweeteners to your diet. However, it is important to note that the cooking time is longer than white rice. Brown rice takes longer time to cook owing to its high fiber content. Soak brown rice for a longer time before boiling or pressure cooking it. Uncooked raw rice is easy to store and can be stored under normal temperature.
Incorporating brown rice to your diet owing to its high nutritional content is an ideal choice to make. What are you waiting for? Resort to brown rice and adopt a healthier lifestyle.