Rice is a staple food in various countries. It compliments most cuisines from various parts of the world. But most prefer having white rice, which is not that healthy. The rice milling process strips away most of the nutritional contents of white rice, but this does not mean you need to give up rice. Simply make a slight diet switch to brown rice for a healthier alternative. There are many health benefits of brown rice over white rice and this article will highlight them. In case, this article poses as a language barrier you could also search for health benefits of brown rice in hindi.
10 Best Health Benefits of Brown Rice
Incorporating brown rice in your diet will bring tonnes of health benefits of which we have listed top 10 below:
1) Improves Cardiovascular Health
Brown rice is very beneficial for a healthy heart. Its fiber content helps decrease blockage in the arteries due to plaque buildup. It leads to less progression of coronary atherosclerosis in postmenopausal women and coronary artery disease. It reduces the inflammatory marker level and cardiovascular risk factors among non-menopausal or obese females. Not just cardiovascular diseases it also avoids diabetes and cancer, because of its phenolic compounds.
2) Lowers Bad Cholesterol
Brown rice is a good source of soluble fiber that aids to decrease the level of ‘bad’ low-density lipoprotein (LDL) cholesterol in the blood. Rice bran oil lowers cholesterol in moderately hypercholesterolemic adults. Brown rice can raise the level of high-density lipoproteins (HDL), or good cholesterol in your body.
3) Reduces Diabetes Risk
Brown rice has a lower glycemic index making it digest more slowly. This causes a lower change in blood sugar. This is where the health benefits of brown rice flour come into the picture. It gives variation and is a good substitute for wheat flour. It avoids spikes in blood sugar levels. It is more beneficial than white rice for diabetics and may lower the risk of Type 2 diabetes. Carbohydrate intake must come from whole grains that help prevent Type 2 diabetes, instead of refined grains.
4) Protects Against Cancer
A diet containing brown rice aids in preventing certain cancers like colon cancer, breast cancer and leukaemia. This is due to its high antioxidant and fiber content.
There are many health benefits of brown rice pasta. You can make these healthy pastas and cakes out of them which will never let you stray away from your diet because of its variation. Brown rice can be used for stir-fried meals, salads and pilafs along with molds or puddings. It can also be used to make delicious desserts. The best example of such a desert is brown rice cakes. There are many health benefits of brown rice cakes because it mixes the nutrition of brown rice with the taste of cakes.
6) Boosts Immunity
The fiber content of brown rice makes you feel full leading to less snacking on unhealthy foods. The best part of brown rice is its versatility. Having vitamins, minerals and phenolic components brown rice is crucial for strong immunity. Health benefits of brown rice tea can be explored for a strong immune system that accelerates healing and improves the body’s ability to fight infections.
7) Keeps Bones Healthy
Brown rice gives strong and healthy bones due to high Magnesium content, necessary to convert vitamin D into its active form that helps in calcium absorption. Health benefits of brown rice syrup is thus significant as it uses these minerals present in brown rice to build bones and prevent bone demineralization.
8) Supports Healthy Bowel Function
Brown rice has insoluble fiber well-known for its digestive benefits. When eating brown rice, ensure to drink plenty of water to help the fiber do its job.
9) Supports Nervous System
Brown rice has high level of manganese, needed for a healthy nervous system. It is important to remember health benefits of brown rice vinegar which can help to prevent muscle contraction because of manganese.
10) Perfect Baby Food
Being a powerhouse of natural nutrition and fiber, there are immense health benefits of brown rice for babies. It aids in rapid growth of your baby and its rich fiber content makes sure that there is smooth bowel functioning. This avoids infant constipation and decreases chances of allergy. You can feed ground and cooked brown rice porridge to babies older than 6 months.
Brown rice is not only an excellent source of fiber and protein, but it also contains a plentiful amount of magnesium, manganese, phosphorus, calcium, selenium, and potassium along with iron and zinc. Many vitamins are present in brown rice such as vitamins B1, B2, B3, B6, E and K. This is the major difference in health benefits of brown rice vs quinoa. Brown rice has much accessory nutrition that provides holistic health, unlike Quinoa. Thus, it is rightly called the powerhouse of nutrients.
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