Brown rice, also called unpolished rice, has numerous advantages over white rice or polished rice. It provides a number of health benefits if incorporated into your regular diet. You can identify brown rice easily, since unlike white rice, it only has its husk removed, not the thin layer that coats it.
Brown rice is less processed and more nutritious than white rice. It comes under the category of whole grain and is a complex carbohydrate that is necessary for the body. Brown rice contains a number of healthy nutrients like B vitamins, phosphorus, selenium, manganese, potassium and magnesium which are essential for the body.
Here are some of the several health benefits of brown rice.
Brown rice offers protection against cardiovascular disease due to its high fiber content. The extra layer of tissue around brown rice helps control the increase of atherosclerosis and blood pressure.
You might find it surprising to note that that brown rice is a rich source of anti-oxidants. Brown rich contains as many anti-oxidants as blueberries, strawberries and other fruits and vegetables, which are usually considered to be the top sources.
Consumption of brown rice is beneficial in reducing the risk of colon cancer. This is due to the high content of phenols present in brown rice. They promote digestion and help maintain a healthy colon.
The presence of "bad" or LDL cholesterol is lowered in the blood due to the presence of soluble fibres in brown sugar. The healthy oil present in brown sugar also maintains cholesterol levels and blood pressure.
Brown sugar also increases "good" cholesterol or HDL cholesterol.
Brown rice acts as an excellent source of protection against breast cancer. The growth of breast cancerous cells will be inhibited by the presence of the pytonutrient Lignin in brown rice.
Brown sugar is an excellent way of maintaining body weight and keeping excess weight off. It is rich in dietary fibre which keeps you feeling full longer and helps in decreasing the excess intake of food. It also
has a lower glychemic index when compared to white rice, which is helpful while maintaining blood sugar levels.
The bones need magnesium for improved bone health, not only calcium and Vitamin D. Brown rice offers a rich source of magnesium which keeps the bones healthy. Magnesium helps build bones.Magnesium deficiency causes lower bone density and osteoporosis. 21% of your daily magnesium requirements can be met by eating just one cup of brown rice.
Brown sugar aids essential bodily functions like digestion and excretion. This is due to the large amount of insoluble fibre that stays in the gut to aid these functions. This type of fibre attracts water to the gut, preventing constipation and helping fluid bowel movement.
There is a large amount of fibre present in brown rice. This means that it takes more time to digest than white rice. This ensures that the sugar is released at a lower and slower rate into the blood. Brown rice also has a lower glychemic index than most grains which leads to stable blood glucose levels.
Brown rice is essential to maintain a healthy nervous system. This is because brown rice contains high amounts of manganese. The nutrient manganese produces fatty acids and hormones which ensure that the nervous systems remain stable and function properly.