Rice is a staple food in many countries –especially in the Philippines. Most people prefer white rice than brown rice without considering health benefits each could give. Majority of the consumers would practically choose white rice over brown due to its appearance.
Brown rice is an unrefined whole grain because it still has the side hull and bran which contains package of nutrients such as proteins, thiamine, calcium, magnesium, fiber and potassium.
Image from The Indian Express
The healthy benefits of brown rice are listed below.
1. Promotes Weight Loss
Brown rice can help you maintain a healthy body weight since it contains high fiber content that keeps bowel function in proper. It keep the digestive tract in track thus further promotes well metabolic function and weight loss.
Also, the fiber content in brown rice keeps the tummy feel full which means to eat small meal portions.
2. Reduces Bad Cholesterol
Since brown rice is considered as whole grain, its ‘wholeness’ such as rice bran oil lowers the level of bad cholesterol in the body. The components present in the brown rice such as unsaponifiable compounds reduces the level of cholesterol.
On the other hand, brown rice increases the level of high-density lipoproteins or the good cholesterol in the body.
3. Reduces Risk of Cancer
Brown rice is rich in selenium and high in fiber and antioxidant content which reduces the risk for developing common illnesses such as cancer (like colon and breast cancer) as well as heart diseases and arthritis.
Having a balanced diet with whole grains and vegetables would help protect against breast cancer and other hormone-dependent cancers.
4. Rich in Anti-Oxidants
The anti-oxidant present in brown rice is almost the same level with fruits like strawberries.
The anti-oxidant property present in brown rice helps fight free-radical damage that caused diseases and accelerates aging process.
Image from Food.com
5. Reduces Risk of Diabetes
Brown rice helps stabilize the blood sugar levels. Also, it has a lower glycemic index that causes lower change in blood sugar. These properties are considered by people suffering from diabetes.
Based on a study, people who consume one half cup eaten daily reduce their risks of developing diabetes by 60%.
6. Reduces Risk of Heart Disease
Brown rice is considered a whole grain due to its refinement process. Whole grains are said to reduce the build up of arterial plaque and reduce the risk of heart disease.
Also, the intake of whole grains prevents chronic diseases, such as cardiovascular disease, diabetes and cancer.
7. High in Magnesium
Foods like brown rice that contains high amount of magnesium helps keep the bones healthy and strong.
Magnesium, together with calcium and vitamin D, is needed to ensure healthy and strong bones. Magnesium converts vitamin D into active one that helps in calcium absorption that would build bones and prevent demineralization.
8. High in Manganese
Brown rice contains high amount of manganese that helps the body synthesize fats. Aside from this, it benefits our reproductive and nervous system.
Manganese produces fatty acids and hormones necessary for a healthy nervous system.
9. Boosts Immunity
To have a strong immunity, you need to take foods rich in vitamins, minerals and phenolic components. Brown rice is packed with this essenial substances.
10. Perfect Baby Food
Brown rice cereals are perfect as a baby food due to the natural nutrition and fiber it has. Instead of giving the usual refined white cereal products, give brown rice cereals to your babies and toddlers.
The fiber content ensures smooth bowel functioning.
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