Are You Searching For Health Benefits of Eating Brown Rice?
Rice belongs to the species of Oryza Sativa. It is one of the oldest and most widely consumed grains around the world. It is the staple food of more than 3.5 billion people around the world. As per the relics of history, rice was first grown in the southern part of China, in 6000 BC.
Thereafter, it was cultivated in South Vietnam, Thailand, and India. There are around 40,000 varieties of rice cultivated around the world.
Rice is divided into three main categories, short-grain rice, medium-grain rice, and long grain rice. Out of these, long-grain rice possesses a great aroma and taste.
Brown rice is whole grain, which includes fibrous bran, nutritious germ, and the carb-rich endosperm. Brown rice is unprocessed rice and is healthier than white rice.
White rice just provides carbs, calories, and few nutrients to you, whereas brown rice is a rich source of fiber, antioxidants, and a lot of vital vitamins and minerals.
The 3.5 ounces of brown rice contains 1.8 grams of fiber, while 3.5 ounces of processed white rice contains only 0.4 grams of fiber content.
The Major Health Benefits of Eating Brown Rice:
#1 Good For Heart
Brown rice contains many nutrients that help in maintaining cardiovascular health. It is a good source of magnesium and proanthocyanidin, which reduces the likelihood of heart attack and stroke by preventing arterial blockage.
#2 Promotes Weight Loss
If you are on a weight-loss mission, it is essential to consider a low-fat diet. Brown rice contains very few amounts of carbohydrates and calories, which helps you to deal with obesity. Not just that, they boost the activity of glutathione peroxidase; this enzyme raises the HDL (good cholesterol) levels in the body.
#3 Reduce Diabetes Risk
Brown rice is good for diabetics patients. Its glycemic index is very low, which helps in reducing insulin and maintaining the body’s blood sugar levels. On the other hand, the GI of white rice is quite high and can spike blood sugar levels. Of all varieties of rice, Basmati has the lowest glycemic index. So, if you have diabetes, it is better to consume brown Basmati rice.
#4 Improves Digestion
Brown rice is rich in fiber content and fiber aids to improve digestion. It regulates intestinal functions and inhibits the absorption of acids, thereby eases the process of digestion.
Eating Brown rice eliminates issues like diarrhoea, bloating, and gas.
#5 Reduce Cholesterol
The unprocessed rice is cholesterol-free grain. If you are looking to cut cholesterol in your diet, it is the best option.
Research has shown that Brown rice possesses hypocholesterolemic qualities that help in regulating cholesterol levels in the body. Also, the fiber present in brown rice removes waste from the digestive system and helps reduce cholesterol levels.
#6 Increase Energy
Magnesium plays a vital role in the body; it produces energy by converting carbohydrates into proteins. Brown rice contains abundant magnesium, which keeps you active for long hours.
#7 Prevent Gallstone
High fiber foods help in preventing the formation of gallstones.
According to the American Journal of Gastroenterology report, women who eat more fiber have a 13% lower risk of developing gallstones compared to those who do not consume enough fiber. Unprocessed rice contains high fiber, thus lowering the risk of gallstones.
The Bottom Line
Besides the above-mentioned benefits, Brown rice also promotes bone health. It contains large amounts of magnesium and calcium, which helps in maintaining the physical structure of bones. This rice is good for people who are experiencing arthritis and osteoporosis.
Now, you have several valid reasons to make a switch from processed white rice to unprocessed Brown rice.