Amazing Health Benefits Of Brown Rice

Brown rice is a grain that has progressively become popular due to the presence of more health benefits compared to the white rice. It maintains the bran and germ that are known to contain nutrients and vitamins that are useful for the body and fibre. Thus, as opposed to white rice, which is deprived of these components during processing, brown rice has numerous benefits to human health. These are the areas that this article will discover, as well as how they relate to enhanced health through brown rice. 

Nutritional Value and Composition 

Due to the nutritional richness that it possesses, brown rice contains many nutrients that are usually removed from rice through processing leading to white rice. It is very rich in dietary fibre, magnesium, phosphorus, selenium, thiamine, niacin and vitamin B6. 

  Nutritional value per 100g is;

  377 calories per 100g serving

  73.5g of complex carbohydrates for sustained energy

  3.5g of dietary fibre for healthy digestion

  7.9g of protein to support muscle growth

  1.8g of healthy fats for brain function

  Essential minerals like potassium (174 mg), magnesium (43 mg), and phosphorus (115 mg)

  Trace elements like manganese (1.1 mg), copper (0.3mg), and zinc (1.1 mg)

  B vitamins, including thiamine (0.2 mg), riboflavin (0.04 mg), and niacin (2.5 mg)

  Folate content of 10 mg to support cell growth

Due to the presence of these nutrients, the brown rice is a bundle of energy and known to keep one active all the time. In contrast to white rice, which is made up of mostly carbohydrates, brown rice gives a fair share of the complex carbohydrates, proteins, and the good fats. The presence of magnesium in the brown rice is essential in various processes of the body such as muscle and nerve, blood sugar and protein formations. 

Other important nutritional quality that is associated with brown rice is antioxidants. It reduces the body precursors of certain compounds such as the phytic acid, the ferulic acid, and the tocopherols which assist in the outlawing of dangerous free radicals in the body. Such antioxidants catalyse the decrease of inflammation and the prevention of diseases including heart ailments and cancer diseases. 

It should be noted that brown rice is a purely gluten-free product which will suit people suffering from gluten allergy or celiac disease. 

 

Altogether, taking into account all the kinds of nutrients stated above, brown rice can be regarded as a useful product for any diet. Thus, it is recommended for consumers who wish to boost their nutrient intake and obtain protection from oxidative damage due to its antioxidant effects. The benefits include the following added value in the sparing use of brown rice in cooked meals or in preparation for further processing. 

Weight Management and Satiety 

Another fascinating use of brown rice is in the management of weight, although for this potential, you can only utilise little portions of it. Rich in fibre, a facet that easily satisfies hunger pangs and therefore assists in the regulation of portion size and consequently  energy intake. 

Unsaturated niacin and bran in quick cooked brown rice suggest a slow flow of energy dissolving, and so do not precipitate a steep rise of energy flow in the body, as refined grains do. The slow digestion of brown rice also implies that it has a lower GI than white rice thus is preferred for those with diabetes. Those low GI foods are also considered to aid in weight control, and reduction of incidences of binge eating due to spike in blood glucose. This makes brown rice perfect for people who are trying to shed a few pounds or at least trying to maintain a healthy weight. 

 

Another component of the brown rice nutritional value is resistant starch, a sort of carbohydrate that remains largely undigested in the small intestine. Resistant starch is thus a kind of functional food fibre which helps to enhance the growth of favourable bacteria in the digestive system. Not only does this help digestion, but it helps the metabolism aspect and can go a long way to help when it comes to dieting as well. In sum, as a result of high fibre content, resistant starch, and low glycemic index, brown rice can be recommended as a means of weight control food. Incorporation of brown rice in the diet provides an opportunity to have a fulfilling meal with no compromise on the quality and taste in consideration of the weight loss course. 

Heart Health 

One more incredible advantage of those brown rice is its ability to make your heart healthier. This is particularly the case with brown rice as it is normally highly fibrous and this has been proved to assist in reducing instances of heart diseases.

Fibre works here in the reduction of cholesterol levels whereby it binds with bile in the stomach for expulsion from the body. This process makes the liver again employ cholesterol to synthesise more bile acids and in the process minimise the cholesterol levels in the blood. Also, brown rice is a good source of magnesium; a mineral that has many benefits on the heart for instance. The element magnesium is instrumental in the daily control of blood pressure and the rhythmic beating of the heart. It also aids in avoidance of blood clots that cause heart attacks or strokes. 

 

Research works have pointed out that proper dosage of magnesium can significantly reduce chances of the formation of heart diseases. Plant lignans that are present in brown rice apart from fibre and magnesium are said to have a positive impacts on the heart diseases. Lignans are metabolised in the large intestine to enter lignans which are auxiliary to the action of oestrogen in the body. It is expected that this action would have the shielding role of heart diseases and other hormonal ailments. Moreover, tocopherols and oryzanol which are found in brown rice have a positive impact in the heart by relieving the level of oxidative stress and inflammation. These antioxidants assist in the prevention of LDL (low-density) or the bad cholesterol from oxidising, which significantly contributes to the building up of atherosclerosis. This way, such a simple measure as adding brown rice to one’s menu would be helpful for the health of his or her heart and protect from cardiovascular diseases. 

Diabetes Management 

Brown rice is a choice for members of diabetes or those who are in a position to develop the sickness. Brown rice contains low GI thus it is beyond a doubt useful in moderating blood sugar levels. White rice easily leads to a rise in blood glucose but, on the other hand, brown rice releases energy gradually to give you a steadier source of energy. The fibre content in brown rice also has an active contribution to diabetic control. 

Fibre reduces the speed of digestion and absorption of carbohydrates, helps in avoiding a steep rise of blood sugar levels post a meal. This may assist in reversing most of the abnormalities associated with the state of insulin resistance, which characterises most patients with type 2 diabetes. Thus, the consumption of brown rice enhances the insulin sensitivity and thus helps in managing the blood sugar levels without the use of medicines. Notably, brown rice has other nutrients such as Magnesium that is shown to have a direct impact on insulin. The shortage of magnesium intake has been associated with a higher probability of getting type 2 diabetes. Thus, it can be concluded that regular consumption of magnesium, particularly from foods such as brown rice, might contribute to the prevention of diabetes and control of its symptoms. 

 

Phenolic compounds and flavonoids present in the brown rice have the ability to minimise oxidative stress and inflammation, which are some of the beneficial aspects in the prevention and control of diabetes. Thus, including brown rice in the menu of diabetes patients will help them get a perfectly healthy food product without negative impacts on their health. 

Digestive Health 

Brown rice contains a high amount of dietary fibre that is very essential in helping in the digestive system. Because of its insoluble fibre content, brown rice swells up and fills the colon; thus, one will not experience constipation. They type of fibre assists in easing constipation and improvement of good digestive health. Apart from the regular role of reducing constipation, the fibre present in brown rice is also healthy for the germ in the stomach. These bacteria are essential in the breakdown of the foods we consume and absorption of nutrients as well as maintaining the health of the gut. Through the improvement of the composition of good bacteria in the digestive system, brown rice is beneficial in the prevention of diseases like IBS and diverticulosis. 

Brown rice also contains a particular type of resistant starch for example resistant starch type 2 that is a prebiotic. When it comes to the terminology, prebiotics should be understood as substances that support the growth of the ‘good’ microbiota and stimulate their work. This in a way promotes the synthesis of short chain fatty acids such as butyrate, acknowledged for their anti-inflammatory features as well as being instrumental in maintaining the health of the gut barrier. 

 

The last advantage of brown rice for digestion is that it can serve as a mild and gentle food item, which can help increase its consumption to ensure that it can coat the lining of the stomach and the digestive tract, as well. Indeed, brown rice is not demanding on the stomach and is ideal for those patients who have certain digestive problems. It will assist in lessening the signs like swelling and nausea that affects individuals by offering slight relief and comfort. 

Conclusion 

Therefore, brown rice is a whole grain that provides many nutrients to the human body and has several health benefits. Due to its high nutritional value and a content of fibre, vitamins, minerals, and antioxidants it should be included in a recommended daily diet. Brown rice is beneficial in weight loss, the prevention of heart diseases, controlling diabetes, and digestive systems, meaning persons of all ages should include it in their diet. Consuming brown rice in your daily meal is very easy as it can be prepared in many ways while being very healthy for the body. If the aim is to enhance everyone’s health or address particular illnesses, brown rice is among the most natural foods that one can include in their diet plan.