Are you looking for a simple and delicious way to improve your health and nutrition? Look no further than brown rice! Although it is not as popular as its white counterpart, this brown grain is packed with nutrients, and there are a multitude of benefits to eating brown rice. From brown rice benefits for weight loss to preventing chronic disorders, this small grain will cover all your requirements.
Rice is among the globe’s oldest cereal grains and has been cultivated for over 5,000 years. It is a staple meal for over half of the world’s population.
There are a plenty of varieties of rice, but they are mainly grouped as white and brown rice based on how they are processed.
Although brown rice may not have the same popularity as its white counterpart, it is worth considering for its many health benefits. In fact, brown rice has been linked to numerous health benefits that range from weight loss to a reduced risk of chronic diseases.
Here, we will explore 7 amazing health benefits of eating brown rice that will make you want to include it in your diet today!
Let’s first begin with what exactly brown rice is and what its nutritional value is.
Brown Rice and Its Nutritional Value
Brown rice is a high-fibre, nutritious food.
In brown rice, the bran layers, which are generally removed from white rice, are retained. It implies that brown rice consists of beneficial phytochemicals such as fibre, minerals, essential amino acids, and flavonoids.
Some individuals who follow fad or low-carb diets may choose to steer clear of brown rice because of its carbohydrate content; however, what they fail to realise is the exceptional nutritional value that certain carbohydrates, such as those found in brown rice, possess. This whole grain is high in minerals, vitamins, fibre, and plant protein and is an excellent source of slow-release energy to keep your body running smoothly throughout the day.
The United States Department of Agriculture (USDA) provides the following nutritional information for 1 cup (195 g) of medium size, cooked brown rice:
- Calories: 218
- Carbohydrates: 45.8 g
- Fibre: 3.5 g
- Magnesium: 85.8 mg
- Fat: 1.6 g
- Sugars: 0 g
- Sodium: 2 mg
- Protein: 4.5 g
Brown rice also contains a lot of vitamins, minerals, and essential fatty acids.
Adults can get a minimum of 85% of their manganese needs from just a single serving (one cup) of brown rice. Manganese is a mineral that helps with reproduction, immune function, and bone strength.
Health Benefits of Eating Brown Rice
One of the reasons brown rice is so healthy is due to the fact that it is a whole grain. Grains are regarded as whole when all three of their original parts—endosperm, bran, and germ—are retained.
The bran of a grain is the outer layer of fibres. The germs are the plant’s embryo, and they have the ability to grow into a plant. The endosperm is a food source rich in starch. It is important to note that the bran, specifically, is a crucial component that should not be overlooked.
Let’s dig into the advantages of eating brown rice.
1. Brown rice for weight loss
Adding brown rice to your diet may be beneficial for losing those extra pounds as well as stabilising your weight.
In 2019 research conducted on Japanese employees, brown rice did not appear to be responsible for weight gain when compared with white rice; however, workers who consumed the same quantity of white rice put on more than 3 kg over the course of a year.
Moreover, some data shows that brown rice can boost the metabolic rate at rest, and a greater resting metabolic rate implies burning additional calories when relaxing or sitting.
2. Brown rice for blood sugar regulation
Brown rice plays a key role in blood sugar regulation by keeping the level of sugar in the blood low. It is also linked to a reduced risk of acquiring diabetes type 2.
Scientists believe that this benefit is attributable to the bran layer of brown rice. This bran layer takes longer to digest than white rice. This, in turn, prevents the levels of sugar in your blood from spiking as opposed to when you consume white rice (in which the bran layer is stripped off during the processing).
Also, brown rice has a relatively lower glycaemic index (GI) than white rice, which means it does not cause blood sugar to increase as much as white rice does after eating.
3. Cardiovascular health
You might not think about rice when it comes to your cardiac health, but there are many reasons why you should. Cardiovascular disease (CVD) refers to heart and circulatory system disorders that include high blood pressure, angina, heart attack, congenital heart conditions, and stroke.
Consuming brown rice might help you minimise certain factors that increase your chance of having cardiovascular diseases. In particular, these factors include hypertension (high blood pressure), hypercholesteremia (high levels of cholesterol), and hyperlipidaemia (high levels of lipids).
In addition, the results of research conducted on the influence of eating brown rice on cardiovascular disease risk factors and inflammatory markers in 40 non-menopausal adult females who were obese or overweight were found to be optimistic. A diet containing brown rice was demonstrated to considerably lower inflammatory markers such as C-reactive protein, along with reducing the risks for CVD.
4. Antioxidant effects
Brown rice consists of a number of antioxidants, including flavonoids, phenolic compounds, and anthocyanins. Antioxidants are potent chemicals present in foods such as vegetables and fruits. Their power stems from their ability to prevent or postpone certain types of cell damage.
Additionally, phenolic compounds present in brown rice are known to safeguard cells against damage that has been associated with an increased risk of obesity, type 2 diabetes, heart disease, and cancer.
5. Benefits for gluten-intolerant individuals
Brown rice is gluten-free naturally. Gluten-free diets are becoming increasingly popular for a variety of reasons.
Gluten allergies or intolerances can cause mild to severe symptoms such as diarrhoea, stomach discomfort, vomiting, and bloating in some people.
A gluten-free diet can also help people with certain autoimmune illnesses.
6. Bone health
Brown rice is high in calcium, manganese, and magnesium, which promote bone health.
Moreover, in just one cup of brown rice, you will obtain more than 20% of your daily magnesium needs.
Therefore, consuming brown rice as a part of a balanced diet can help ensure an adequate intake of manganese, which can help prevent conditions such as osteoporosis and promote healthy bones throughout life.
7. Helps in the prevention of cancer
Brown rice can significantly lower the likelihood of colon cancer because it has a high level of selenium, which promotes DNA repair as well as synthesis in damaged cells while suppressing cancer cell growth.
Additionally, inositol hex phosphate, a chemical that is naturally present in foods that are high in fibre, including brown rice, has been demonstrated to have cancer-prevention abilities.
Takeaway
To sum up, brown rice offers several impressive health benefits, including weight loss support. Due to its high fibre content, brown rice can help regulate appetite and reduce calorie intake. Additionally, it is rich in complex carbohydrates, vitamins, and minerals, which are essential for maintaining overall health. Incorporating brown rice into a balanced diet can help reduce the risk of chronic diseases such as diabetes and heart disease. Hence, consuming brown rice can have several advantages and be a great way to enhance your health and overall well-being.
