Are you looking for a super whole grain packed with a high degree of healthy components for your regular diet? Then you should consider about brown rice. As brown rice will fulfill your this criteria very smoothly.
Brown rice is actually an unrefined whole grain. There are three parts of the grain kernel in brown rice. It means that brown rice is produced by removing the surrounding hull of the rice kernel. The grain preserves its nutrient-dense bran and germ layer. It is also chewier than white rice. It has a nutty flavor to taste. The benefits of brown rice are more robust than white rice in your diet. So, you can already guess that it is comparatively healthier than white rice in terms of nutritional value.
A healthier version of brown rice is Germinated brown rice or ‘sprouted brown rice’. You can arrange it at your home very easily. There are also several varieties of brown rice available in the market. You can find them with their unique flavor, aromatic components, and varied concentration of fatty acids.
Keep your patience to read this article to the very end and discover some amazing health benefits of brown rice.
Must Known Facts About Brown Rice:
The health benefits of brown rice are much notable. Here are some must-known facts about this healthy rice:
- While building the Great Wall during the Ming dynasty, workers used a porridge made with rice along with calcium carbonate. They used it as a mortar to hold the wall’s stones together.
- Uncooked brown rice has a shelf life of only three to six months. As the bran coating of this rice will oxidize quickly.
- Wild rice isn’t rice but a distant relative to all of the other rices usually eaten today. It is actually a part of the Zizania genus.
- As after refining the brown rice you can get white rice, so all white rice starts brown.
- You can cultivate rice on every continent except Antarctica. Rice is adaptable and easy to grow.
- Rice has a very high yield and only one seed of rice will result in over 3,000 grains.
- Brown rice is very environment-accommodating. There is no requirement for pesticides and bug sprays. It saves the dirt and other plant lives from harm.
- Brown rice is actually unpolished rice.
Top 10 Health Benefits of Brown Rice:
Brown rice actually takes far longer to cook than white rice or other processed grains. But, brown rice has a long list of health benefits to offer.
- Supports digestive Health: Brown rice is a great source of fiber. It is also an important macronutrient for digestion and regular bowel movement. It is a helpful staple to optimize your digestive system. The fiber in brown rice helps you to regulate your bowel movements. The effects of brown and white rice during digestion prove that the bran layer on the former slowed emptying, thus bulking stool. If you consume brown rice regularly, it can prevent your digestive problems like constipation and diarrhea.
- Fights against inflammation: Brown rice is full of antioxidants and minerals. These have great antioxidant properties, such as selenium. And these components jointly help fight against both low-grade inflammation and inflammation associated with chronic diseases including heart disease, diabetes and arthritisetc. This grain is also rich in flavonoids. These also include flavones and tricin. And these components add to its antioxidant activity. Antioxidants help you to reduce your stress. It also helps you to get rid of toxins, and keep some health conditions at bay.
- Prevention of weight gain: Fiber can keep the gut in shape and curb your hunger. As fiber sits for long periods in the gut, it sustains the feeling of fullness. Brown rice is a great source of dietary fiber. It also contains a lower glycemic index than white rice. So, it will normally cause a more stable and long lasting rise in your blood sugar levels. By taking fewer calories, you will feel full for longer time. So, replacing white rice with brown rice, you will be able to eat less without feeling hungrier. Brown rice also helps people who are overweight to shed more pounds and reduce their body mass index.
- Supports peaceful sleep: Brown rice is able to aid in the management of insomnia and other sleep problems. It contains melatonin, a hormone that regulates sleep for you. People with sleep problems are likely to have problems with melatonin production in their body. So, you can take melatonin-rich foods such as brown rice in your daily diet to fulfill any deficit.
- Maintains Healthy Bones: Brown rice contains minerals that are essential for bone health, such as calcium. It can help in warding off bone conditions like arthritis and osteoporosis. It is an excellent source of magnesium. Magnesium is a key nutrient needed for healthy bones along with calcium and vitamin D. It has been associated with low bone density and osteoporosis later in life. Adding one cup of brown rice in your daily diet, you can fulfill about 21% of your daily magnesium requirements.
- Promotes maternal health: Brown rice is able to improve the immune health of breastfeeding mothers. The nutrients present in brown rice can also help increase their resistance to stress for better overall health. It is also beneficial for the mental health of lactating mothers. Consuming brown rice can reduce mood disturbances, stages of depression, and fatigue in women. Consumption of brown rice during lactation improves the overall immune defense.
- Enhances brain health: Brown rice is packed with manganese and B complex vitamins. These contribute to better brain health in your body. The antioxidants present in brown rice also help in protecting brain cells from damage due to inflammation. Brown rice can help in cutting down on cholesterol. It replaces cholesterol with healthier nutrients such as fiber. As high cholesterol diets increase the risk of neurodegenerative disorders and impair cognitive performance. Germinated brown rice offer neuroprotective action and protect the brain from oxidative stress. Brown rice is very beneficial for people who are at risk of diseases such as Parkinson’s or Alzheimer’s.
- Maintains healthy heart: Nutrients present in brown rice help you to keep your heart healthy. Selenium and magnesium present in brown rice helps in eliminating cholesterol buildup along the arteries. Brown rice can decrease your risk of heart disease by up to 22%. It can also lessen your risk of stroke by as much as 12%. Brown rice also helps in lowering levels of ‘bad’ LDL cholesterol in the blood. Germinated brown rice can help you to reduce cardiovascular complications and also decrease the risk of heart attack and stroke.
- Maintains diabetes: Brown rice contains high carbs, but its fiber, antioxidants and micronutrients all help in regulating blood sugar. Eating brown rice will not lead you to sudden spikes in blood sugar. The digestion time of brown rice is slower than more processed grains, including white rice. So, there is a more controlled slower release of sugar into the blood stream. The product has a lower glycemic index (GI) than other grains as well. A diet is rich in low GI, high fiber foods is allied with more stable blood glucose levels. It can help you to reduce the risk of developing type 2diabetes in your body.
- Reduction the risk of certain cancers: Brown rice can also have protective effects against certain cancers. It includes those of the colon and breasts, because of its antioxidants. Selenium in brown rice can also effective in reducing cancer risk. The pytonutrient Lignin in brown rice is likely to inhibit the growth of breast cancerous cells. Certain phenols in brown rice may be associated with decreasing risk of colon cancer. The high content of dietary fiber in brown rice may also have a contribution to healthy colon and digestive system.
Nutrition: Per 100 Grams of Brown Rice Contains:
- Calories: 112
- Total Fat: 0.83g (1%)
- Cholesterol: 0mg (0%)
- Sodium: 1mg (0%)
- Total Carbohydrate: 23.51g (9%)
- Dietary Fiber: 1.8g (6%)
- Protein: 2.32g
- Calcium: 10mg (1%)
- Iron: 0.53mg (3%)
- Potassium: 79mg (2%)
- Vitamin A: 0mcg (0%)
- Vitamin C: 0mg (0%)
TYPES OF BROWN RICE:
There are actually four different types of brown rice. Each requires a different amount of times to cook.
- Short Grain Brown Rice: It consists of small kernels. It has a very sticky texture when it’s cooked. You can make rice puddings and similar desserts, risotto with it.
- Medium Grain Brown Rice: It is larger and plumper than the small grain variety. It becomes moist and tender after cooking. It is an excellent component for soups, salads and side dishes.
- Long Grain Brown Rice: People are most familiar with the long grain variety. It has golden brown color, chewy texture and nutty flavor.
- Light Brown Rice: It has a light brown color, slightly nutty flavor, less fiber.
Risks of Consuming too Much Brown Rice:
Do your research about brown rice and check if it is right for your diet. You can check out the possible health risks of brown rice below.
- Brown rice contains trace amounts of arsenic while manufacturing and exposing it numerous times will lead to cancer of the kidney and lungs, hyperkeratosis and skin lesions.
- Avoid consuming brown rice if you experience any allergic reactions.
- Brown rice contains phytic acid that prevents vital nutrients from being absorbed by the bodyIt is bad for pregnant women.
- Pregnant woman should avoid consuming brown rice a lot.
- Because of its arsenic content, people with heart disease should consume less brown rice.
- Eating too much brown rice can make it difficult for you to digest food.
Whats the Best Way to Eat Brown Rice:
Though the brown rice takes longer to cook, it has a deep, nutty flavor and hearty texture that’s anything but boring. It is one of the healthiest foods in the human diet. Brown rice is rich in fiber, cholesterol-lowering fats and nutritious minerals and antioxidants. You may also find quick-cooking brown rice. It is partially cooked and then dried. Also, Brown rice and wild rice are delicious together to eat. You can try different recipes each time to change your taste.
Here are a Few Ways to Eat Brown Rice:
- Cooking brown rice: Boil the rice with necessary water and cook it until the water is absorbed and the rice is tender.
- Oven-Baked Brown Rice: The rice is baked in a foil-covered dish in the oven for an hour.
- Black Beans ‘N’ Rice: With plenty of diced tomatoes and great spices, you can cook brown rice.
- Chicken Stir-Fry with Vegetables and Brown Rice: The combination of lean chicken, fiber-rich brown rice and tons of veggies makes for a smart and satisfying meal.
- Slow-Cooker Chicken and Rice Soup: Toss brown rice, chicken and other ingredients into your slow-cooker and let this creamy, delicious and low-calorie soup make itself.
Frequently Asks Questions (FAQ’s) about Brown Rice:
Question: Is it healthy to consume brown rice regularly?
Answer: Though it is good for your health, consume it moderately and avoid too much of it.
Question: Is brown rice good for weight loss?
Answer: Yes, brown rice is good for weight loss as it has less carb content.
Question: Is brown rice expensive?
Answer: Yes, it is a bit expensive because of its shorter shelf life compared to white rice.
Question: Is brown rice good for reducing belly fat?
Answer: As it contains more fiber than refined grains, it is good for reducing belly fat.
Question: Is brown rice bad for cholesterol?
Answer: brown rice can help in lowering the bad cholesterol and moves waste through the digestive tract.