Rice is a staple food of different countries all over the globe. If you want to change your diet to healthy eating habits and still enjoy a cup of rice, then you can do it with brown rice. The reason for it being a healthier option compared to white rice is the fact that it is a whole grain and less processed. One of the health benefits of brown rice is its hull or the protective covering which is filled with nutrients. The hull of the rice is where most antioxidants, vitamins, and minerals are found.
1. Nutrients Dense
Although it is a known fact that both white and brown rice is the same in terms of carbohydrates and calories, whole wheat rice outweighs it with brown rice nutrition. A cup of brown rice can give you 216 calories, 44 gm of carbs, and more fiber with 3.5 grams. If you will choose this whole grain rice, you will get your needed vitamins like B vitamins, calcium, potassium, and more importantly manganese.
This type of rice is high in manganese which is an important mineral for many bodily processes like wound healing, nerve function, and metabolism in the muscles, bone development, and regulation of blood sugar level. Deficiency of this mineral may result in the development of metabolic syndrome, infertility, stunted growth, and bone demineralization.
If you still in doubt of its nutritional value, you will be surprised to know that brown rice benefits include plant compounds like flavonoids and phenols which are powerful antioxidants that can decrease accumulation of oxidative stress.
2. Aids in Weight Loss Management
Consumption of refined rice and sugar is one of the reasons for gaining weight. Replacing these refined or process carbohydrates can help you manage your weight. These refined grains are processed and lack the fiber that brown rice contains. If your goal is to lose weight, then brown rice good for you because it will supply you with 3.5 grams of fiber. A diet that is rich in fiber can offer a feeling of fullness for a longer period so it will help you to eat fewer calories.
A study shows the health benefits of brown rice to 40 women who are over their ideal body weight. They are given 150 gm of brown rice a day for 6 weeks. It resulted to decrease waist circumference and reduction in body weight compared to women who ate a similar amount of white rice.
3. It is good for the Heart
Aside from fiber, brown rice benefits more with its lignan content that is known to reduce the risk of heart disease. If you will opt for foods rich in lignans such as whole grain, nuts, sesame seed, and flax seeds, you are protecting your heart from cholesterol, high blood pressure, and stiffness of the artery.
4. Brown Rice for Diabetes
Diabetic patients are advised to lessen their consumption or stop consuming refined carbohydrates, but it is good to know that they have healthier options. Replacing white rice with whole grain rice can benefit patients with type 2 diabetes according to a study.
Research is done with type 2 diabetes patients and they were given two cups of brown rice every day and it resulted in a considerable decrease in their blood sugar level right after each meal compared to a group who are fed with white rice with the same amount and frequency. Brown rice good for you as it has a low glycemic index which means it is digested slowly by the body so it has less impact on blood sugar level.
5. Brown Rice is Gluten Free
Some people are allergic or have gluten intolerance and patients with an autoimmune disorder like celiac disease can benefit from eating brown rice as it is gluten-free. All of these factors lead to the increasing demand for gluten-free foods. Brown rice nutrition is the best option than buying commercially processed gluten-free products.