Brown rice: Health benefits
Rice in the staple food for many regions and are grown primarily all over the world. There is a wide variety of rice available in the market ranging from long grained basmati rice, white rice, brown rice black rice and also glutinous rice. But all are different in terms of their health benefits. If we talk about brown rice benefits, these are numerous for having a healthy body.
According to the Meteljan Foundation for the World’s Healthiest Food, brown rice gets much of its nutrients mainly due to the way they are processed. Brown rice is popularly known as the whole grain, that it contains three parts of the grain kernel: The outer called the bran, the fiber filled layer. The middle starchy layer is called the endosperm and the inner nutrient-rich core is called the germ. According to the Harvard School of Public Health(HSPH), the inedible outer layer or the hull is removed.
While white rice in contrast to brown rice is a much less healthy option. White rice is a refined grain where the outer bran layer and the middle germ are removed, leaving the starchy inner endospore. This process removes all the much-needed nutrients and fiber.
According to the American Heart Association (AHA), the nutrients like Vitamin B and iron can be restored back and enriched within the white rice, though the fiber is not added back. You can easily order brown rice online using Big Basket Coupon Code with great offers.
If we look into the nutritional facts brown rice benefits are even obvious.This whole grain rice is a nutritional food counting low in calories. One cup of brown rice contains only 215 calories, gluten-free and rich in fiber. It can be introduced in your daily diet in numerous ways as. Brown rice has very little traces of fats and sodium but no transfat or cholesterol. This very grain is rich in manganese. Manganese is vital for various processes in the body, bone development, muscle contraction, blood sugar regulation.
Brown rice also provides your body with potassium and calcium. Brown rice benefits the body being a rich source of antioxidants. It prevents cell injury and also reduces inflammation. Studies say that there is a low prevalence of chronic disease where rice is considered a staple food.
Health benefits of brown rice
First and foremost brown rice is considered to be a lower Glycemic Index Food. GI is the measure of food, how quickly it raises the body insulin level. The foods containing a GI of 55 or less is considered to be a low GI food. Brown rice is having an average of 55 GI where white rice is having a GI of 64. As brown rice is rich in fiber it helps you lowering your cholesterol. Moreover, it removes all your body waste through digestive track and helps in maintaining blood flow.
According to the studies of HSPH, various phytochemicals and minerals are found in whole grains. These are reason for lowering your risks of cancer development. Overall if we judge, this grain has numerous health benefits – improve cholesterol levels, reduces the chances of stroke, heart disease, diabetes, and many others.
Arsenic content in brown rice
The Consumer reports published in 2012 that the arsenic level present in the brown rice is much higher as brown rice absorb a large amount of water while growing. But the Food and Drug Administration tested a variety of rice ranging over 1000 samples and stated in 2104 that the arsenic levels are too low to cause some immediate or short term health effects. Rather than opting for any particular grain, try to consume a variety of whole grains in your diet. To it, it also stated that cooking rice in five to six times more amount of water reduces the arsenic level by half.
Brown Rice in your diet
Cooking brown rice is a bit time-consuming. Like all other grains, brown rice should be rinsed thoroughly under running water to remove any dirt or debris. Then to one portion of brown rice add double the water and bring it to a boil, let it simmer for about 45-50 minutes. Brown rice takes longer to cook as the fibrous bran layer and the nutrition riched germ layer is restored. Due to the fiber present in the grain, it gives you a nuttier taste to your food.
You can include brown rice in your daily diet in numerous ways. Swap oatmeal for brown rice in breakfast or even brown rice with veggies and protein provide you with a perfect meal. You can also use brown rice for energy bars, porridge and even for many curry recipes. Instead of pasta also, it works as a great alternative. Toss it with some veggies and olive oil providing a wonderful side-dish.
Concluding to that, we found that the brown rice benefits are great for health. These are gluten-free, nutrition-packed grain, containing impressive amounts of vitamins and minerals. Not only this, it helps you to fight with various chronic diseases and hearth problems reducing cholesterol and diabetes. Swapping brown rice with white rice is also a healthier option for those who want to shed off a few pounds. Make a wise choice by choosing this whole grain improving your overall health.