Brown Rice is a known food staple around the world. Unlike it’s white rice counterpart, the unpolished, unrefined, whole grain rice retains much more nutrient value than its white counterpart. This makes it a healthier alternative to the regular, white staple food. The nutritional value gives numerous health benefits that have compelling research-based explanations. Here are 13 amazing benefits of brown rice.
1. Good for Your Heart
Its nutritional value is good for your heart in many ways. Firstly, it has low sodium content, which is the leading cause of high blood pressure. High blood pressure is caused by an imbalanced equilibrium in the body when more water is retained due to high sodium levels, which raises blood pressure. Secondly, there is a frequent correlation of brown rice with lowered cholesterol levels. The bran and natural oils in brown rice contribute to this. By lowering the cholesterol level in the blood, it reduces the risk of heart-related diseases.
2. Good for Digestion
The whole grain status of brown rice makes it a good source of fiber. Fiber is an essential nutrient for the digestive system as it regulates bowel movements thus preventing constipation. This can also help prevent colon cancer as the fiber binds to harmful toxins and expels them from the body.
3. Contains Manganese
Manganese is an important mineral that isn’t talked about much but has important contributions in bodily functions. Manganese helps in synthesizing fatty acids and also in retaining the most energy from proteins and carbohydrates. Brown rice has a high amount of manganese which may contribute to cancer prevention. It protects the body against free radicals which are cancer-causing substances. Manganese also boosts the nervous system by increasing the metabolism in the brain. Brown rice is whole grain hence provides more energy than refined grains.
4. Antioxidants and Anti Inflammatory Effect
Brown rice is rich in antioxidants which were thought only to be present in fruits and leafy vegetables. These antioxidants protect our organs against the harmful effects of oxygen free radicals. They also protect our skin cells which contribute to its ‘anti-aging’ effect. These antioxidants have anti-inflammatory properties that help against asthma and arthritis.
5. Diabetic Friendly Food
Consuming whole grains as part of a balanced diet is correlated with a reduced risk of developing Type 2 diabetes. Brown rice has a low glycemic rating which helps in reducing insulin surges. It also helps in stabilizing blood sugar levels of diabetics because of its whole grain properties, unlike refined grain. This proves for brown rice to be a diabetic friendly food.
6. Good for Babies
It is a better alternative than white rice based cereals since it has a high nutritional value and fiber content. It provides beneficial nutrition to toddlers and young children since they require a balanced diet to maintain a healthy growth cycle. The fiber allows for easy digestion for children that frequently suffer from constipation.
7. Reduces Risk of Metabolic Syndrome
Studies show that eating whole grains like brown rice helps in lowering the risk of developing metabolic syndrome. This proves to be a predictor of cardiovascular disease as well as Type 2 diabetes. Symptoms of metabolic syndrome consist of unhealthy belly fat and high blood pressure.
8. Prevents Candida Yeast Infections
Whole grains have a low glycemic property which makes them a good source of energy for those suffering from a candida yeast infection. Since carbohydrate-rich foods are prohibited while being treated for candida yeast infection, brown rice serves as a good alternative source of energy. The good fiber in brown rice contributes to its easy digestibility and helps in healing digestive systems that have become sensitive due to overgrowth of candida.
9. Contains Selenium
After manganese, selenium is the most commonly present mineral in brown rice. Selenium is a beneficial mineral that is associated with preventing colon and prostate cancer. This is because it helps antioxidants in working efficiently. Selenium has a function to induce repair in damaged cells. It helps in disrupting the spread of cancerous cells while eliminating abnormal and worn out cells from the body. Benefits of selenium also include improving heart health which it does by reducing the buildup of plaque in arteries. This has a positive impact on lowering the risk of cardiovascular problems.
Brown rice lacks gluten, the substance which gives baked goods that chewy texture. This is beneficial since it can provide healthy nutrition to those that are gluten intolerant or suffer from celiac disease. Eating gluten with such conditions can exacerbate symptoms, so they refrain from eating foods with gluten. This leads to them lacking essential fiber and B vitamins present in other grains. Brown rice can provide them with a good fiber content as well as B category vitamins.
11. Contains Magnesium
The magnesium content in brown rice is good for the heart since it helps to maintain heartbeat rhythm. The mineral is important to regulate blood pressure levels to prevent hypertension. Magnesium in brown rice can help balance the activity of calcium in the body. It prevents a sudden spike of calcium level in the nerve cells. This allows the nerve cells to remain relaxed thus preventing unnecessary contraction.
Brown rice can improve physical performance since the magnesium content helps to provide tissues with energy while disposing of lactic acid that is accumulated in the muscles. This allows prolonged physical activity while using less energy. The removal of lactic acid from tissues is what prevents us from feeling fatigued quickly.
12. Contains Phosphorus
The mineral phosphorus serves the body in many ways such as stimulating bone growth. It acts with calcium to form the mineral cavity of a bone which prevents it from fracturing. It helps in boosting the digestion process by aiding in the intake of essential nutrients as well as preventing digestive disorders such as constipation and diarrhea. It regulates healthy bowel movements and helps in proper kidney functions.
It keeps them healthy and ensures the release of waste from kidneys through urination. Therefore it balances the level of uric acid and excess salts in the blood. It eliminates toxins by expelling them from the body by the process of urination. It ensures that the body fully uses up energy from protein to enhance cell repair.
13. Weight Loss
Many weight loss diets promote a diet with low-carbohydrate meals, which results in low energy levels. Brown rice in a whole grain and provides carbohydrates that may help in losing weight. The fiber in it ensure healthy digestion and prevents dreaded bloating. The manganese present in brown rice helps in the digestion of fats and the low number of calories per serving help you feel full while eating small portions. The effect of brown rice on bad cholesterol results in a decreased waistline and a reduced body mass index.
Brown rice will prove to be an amazing addition to your diet, providing you with nutritional value that gives many benefits. You can also enjoy its unique nutty flavor that is uncommon amongst regular grains.