How many health benefits of brown rice are there? In many countries, rice is a staple food. Most of us know that brown rice is better than white one. However, it is common that many consumers choose white rice over brown rice due to the difference of appearance. Despite it is true that white rice looks tastier than the brown, it does not mean that it is healthier. Many researches proved that brown rice is the leading choice when it comes to nutritional as well as other health benefits.
Top 8 Health Benefits of Brown Rice
The health benefits of brown rice are somehow due to the way it is prepared, promoting benefits of healthy consuming. White rice used to brown rice, yet the hull and bran around the kernel are eliminated to make it white. For brown rice, just the hull of rice kernel is eliminated during the process of preparation. As a result, most of the nutrition value of the rice kernel intact. Though brown rice could be transferred into white rice by eliminating and polishing the kernel that process also leads to loss of nutrients. That is why you should use brown rice to take enough benefits of rice. Introducing the brown rice to your daily life will bring great health benefits.
- Improving Cardiovascular Health
When it comes to health benefits of brown rice, the first and foremost one is cardiovascular health improvement. The fiber content of brown rice can help decrease the blockage in the arteries because of plaque buildup.
According to a study published in the American Heart Journal in 2005, higher consumption of cereal fiber as well as whole-grain products is accompanied with the less progression of coronary atherosclerosis in those postmenopausal women with already coronary artery disease. Also, experts advise that if those obese or non-menopausal overweight women replace white rice in their daily diet with brown rice, they can reduce the inflammatory marker level and some cardiovascular risk factors.
- Lowering Bad Cholesterol
In fact, brown rice is a good source of soluble fiber, helping lower the amount of low-density lipoprotein (LDL) – the bad cholesterol in the human blood. Fiber can aid in digestion that requires bile acids made partly with cholesterol. When your digestion improves, your live will pull cholesterol from your blood to create much more bile acid, helping reduce LDL level. Additionally, it is shown that the oil in brown rice reduce the levels of LDL cholesterol.
- Improving Digestion
Brown rice consists of 88% of the recommended everyday amount of manganese. This mineral is a crucial, helping digest fats. In addition, brown rice also consists of 3.5 grams of fiber per cup, which equals to 14% of the daily recommended intake of the USDA. As we know, fiber is famous for its digestive benefits and can help in keeping the bowel movements regular, thereby decreasing constipation. Moreover, brown rice is natural gluten-free, so it becomes a popular staple in gluten-free diets.
- Boosting Energy
According to Optimum Nutrition therapy, the manganese content in brown rice could help you achieve the most from carbohydrates and proteins. It helps turn them into energy so that you could keep moving. Also, brown rice is a slow-release carbohydrate, helping maintain blood sugar level and energy consistent.
- Reducing Diabetes Risk
Among health benefits of brown rice, reducing diabetes risk is very famous. Having a lower glycemix index, brown rice causes a lower change in the blood sugar level. It helps avoid the accident increase in blood sugar levels. According to a study, the total sugar released in vitro is about 23.7% lower in the brown rice in compared with milled rice. This is because of t he higher amounts of phytic acid, dietary fiber, polyphenols, and oil in brown rice. As a result, brown rice is more beneficial than white rice for those with diabetes.
- Protecting Against Cancer
The diet containing brown rice instead of white rice is beneficial in preventing different types of cancers, like breast cancer, colon cancer, and leukemia. It is because of the high antioxidant and high fiber content within brown rice. The compounds with cancer-chemopreventive properties in brown rice are good for cancer prevention. In reality, the whole grains and veggies are the most crucial dietary providers of plant lignans helping protect against hormone-dependent cancers, including breast cancer.
- Promoting Weight Loss
If you switch from white rice to brown rice, you can maintain a healthy weight. Indeed, the fiber content in brown rice can keep you feeling full, meaning less snacking on the unhealthy foods. Because brown rice can keep things moving in the digestive tract, it also promotes metabolic function and weight loss.
- Enhancing Immunity
Having a large amount of phenolic components, vitamins, and minerals, brown rice is good for strong immunity. This is one of the most little known health benefits of brown rice. A strong immune system could accelerate healing process and enhances the ability of the human body to fight infections. Furthermore, the antioxidant property of brown rice can help fight free-radical damages causing diseases and speed the aging process.
- Keeping Bones Healthy
Consuming brown rice is helpful for maintaining healthy and strong bones thanks to its magnesium content. Just taking one cup of brown rice, you are consuming 21% of the recommended daily intake of magnesium, which is a key nutrient, in addition to vitamin D and calcium necessary for healthy and strong bones. In fact, magnesium deficiency has been accompanied with the low bone density and development of osteoporosis and arthritis later in life.