This post is also available in: Indonesia
Rice is a staple food that has long been consumed in many countries, including Indonesia. Although there are other types of rice including brown rice and brown rice, or black rice, white rice is the most in demand although nowadays many consider it unhealthy.
Actually this is because white rice is mostly whiten with chemicals in the processing process to make it look more attractive to buyers who are not considered healthy. The process ranging from milling and bleaching will discard most of the nutritional value of white rice. But don’t worry, because you can still get naturally processed organic rice, or more nutritious brown rice.
Brown rice is generally only regularposes, which only remove the outer skin, while the thin layer or skin remains intact. Well, ari skin from brown rice is what actually deviates a lot of nutrients including the very fiber our body needs to help the digestive process in the gut.
In addition to fiber, brown rice also provides proteins, and minerals including magnesium, manganese, phosphorus, calcium, selenium, and potassium, iron, and zinc. Some of the vitamins found in brown rice are vitamin B1, vitamin B2, B3, B6, vitamin E and vitamin K. Wow, it’s amazing isn’t it?….
This brown rice is more chewy than white rice, so it sometimes tastes loud and less tasty – which makes it less in demand for people.
Introducing brown rice in your diet will bring tremendous health benefits.
Benefits of Brown Rice
Here are 10 amazing benefits of brown rice for its health and nutritional content:
1. Helps lower Bad Cholesterol(LDL)
Brown rice is one of the foods that provides a type of soluble fiber, which helps to lower LDL cholesterol in the blood. The oil content in brown rice has also been shown to lower LDL cholesterol levels.
Brown rice can also regulate cholesterol catabolism. A study published in the British Journal of Nutrition noted that insulin resistance levels, total cholesterol count and LDL cholesterol levels decreased after consuming brown rice. This is most likely because brown rice lowers the glycemic response.
Not only that, a diet high in grains including brown rice can increase levels of good cholesterol levels or HDL in your body.
Bad Cholesterol (HDL) is a high risk factor for cardiovascular diseases including heart, high blood pressure, and stroke.
2. Supports Healthy Bowel Function
This is because soluble fibers found in brown rice are very beneficial for digestion. This fiber helps regular bowel movements, by helping the movement of waste through the intestines more easily. Gut thinking in digesting food becomes easier, also reduces constipation to hemorrhoids. Brown rice also contains manganese minerals that help digest fat.
If consuming brown rice in lieu of white rice, then be sure to drink more water so that fiber can be assisted in carrying out its duties.
3. Good for maintaining heart health
This is because brown rice contains fiber, which also helps reduce blockages in the arteries due to plaque buildup. Fiber inhibits the absorption of bad fats that come with our food in digestion.
A study published in the International Journal of Preventive Medicine 2014 noted that replacing white rice with brown rice may be useful for lowering levels of inflammatory markers, as well as some risk factors for cardiovascular disease in women not yet menopausal who are overweight or obese.
Another 2016 study published by Critical Reviews in Food Science and Nutrition magazine concluded that grain intake is considered to have considerable benefits in preventing chronic diseases such as heart disease, diabetes and cancer, as it contains phenolic chemical compounds.
4. Lower your Risk of Diabetes
Type 2 diabetes is a chronic disease that is currently seen increasingly in sufferers. Poor lifestyle, may be one of the biggest factors for diabetes.
Brown rice has a lower glycemic index, and is digested more slowly – leading to lower blood sugar changes. This can certainly help avoid spikes in blood sugar levels that can be bad for health.
The study published in the Archives of Internal Medicine notes that groups of grains, including brown rice, and white rice can lower the risk for type 2 diabetes. Meanwhile the researchers involved assert that most carbohydrate intake should come from whole grains rather than processed foods to help prevent Type 2 diabetes.
5. Reduce the risk of developing different types of cancer
Cancer is a top disease that is becoming a frightening scourge for most, as it can be a fatal and little-known contributing factor to its exact.
A diet that includes brown rice (not regular white rice) can help prevent exposure to various types of malignant cancer, such as colon cancer, breast cancer and blood cancer or leukemia. This is because it is known that brown rice contains antioxidants and high fiber.
A study published in the Journal of Nutrition noted that whole grains and vegetables are the most important plant foods that help protect the body from breast cancer and other hormone-related cancers.
6. Maintaining the Ideal Weight
Switching brown rice from white rice can also help to keep weight ideal and healthy.
The fiber contained in brown rice will make you feel fuller, which means it will prevent your desire to snack on unhealthy foods. Brown rice also accelerates the body to dispose of residual substances in the gastrointestinal tract, which eventually improves metabolic function and maintains weight.
Studies published in Nutrition Research note that brown or black rice is more effective than white rice in controlling weight, on the other hand increasing the activity of antioxidant enzymes in women who are overweight or obese.
7. Boosts Immunity
This type of rice contains many vitamins, minerals and phenolic which are essential for maintaining strong immunity. With a strong immune system, it will increase the body’s ability to fight infection and speed up healing.
Antioxidants in brown rice also help fight damage caused by free radicals that cause disease and speed up the aging process.
8. Maintaining Bone Health
Do not dispel bone problems, since as early as possible bone health should be maintained to prevent osteoporosis in the future. Well, one way to maintain bone health early is from healthy foods for him, including brown rice.
Consuming brown rice is considered to help for healthy and strong bones. This advantage is mainly due to the high magnesium content in brown rice.
Magnesium is a staple nutrient for healthy and strong bones, which works in combination with calcium and vitamins. The role of Magnesium is to transform vitamin D into an active form so that it can only help in the framework of calcium absorption. Well, thus this mineral plays an important role in building bones and preventing the lack of minerals in the bones.
Magnesium deficiency is also associated with low bone strength, arthritis, and future incidence of osteoporosis.
9. Petrified in maintaining a Healthy Nervous System
Brown rice contains manganese, which is a mineral needed to produce fatty acids and hormones that are important for the nervous system. Magnesium simultaneously plays a role in balancing calcium activity for nerve and muscle settings.
All of this is very important to prevent muscle contractions. Not enough, B vitamins that are also found in brown rice are needed to ensure the smooth functioning of the brain and nervous system by speeding up metabolism in the brain.
Potassium and calcium were found to also play a role in maintaining nerve and muscle cells. Vitamin E, even in this nutrient-laden brown rice, whose benefits are related to the prevention of some brain diseases caused by free radicals.
10. Good Food for Babies
As a natural source of nutrition and fiber, brown rice is one of the foods found to be healthy for babies. It is beneficial to help the rapid growth of the baby. While fiber has been explained to launch intestinal work that prevents constipation problems that are often common in babies.
Brown rice porridge can be given for infants aged 6 months and above, or at the ideal age to be given solid breast milk companion food.
Read More : Benefits of Rice for Beauty and Health
- Do not buy large amounts of rice, because the oil contained in it is potentially stale if stored for too long.
- Before purchasing, make sure it doesn’t go past its expiration date.
- Raw brown rice needs to be stored in an airtight container for six months at room temperature.
- Do not heat brown rice more than once.
- Brown rice has a thin layer, so it takes longer to cook and also requires more water than white rice.