Brown rice is high in dietary fibre content and other essential nutrients. It has got a lower glycaemic index than white rice. It cannot be ignored that brown rice is healthier, full of nutrition and tastes delicious. It is a whole grain which has the outer bran layer and germ intact and therefore, contains a higher amount of fiber, minerals and vitamins.
Whether it is for lunch and dinner or special recipes on occasions like birthday and marriages, rice is almost always a part of the menu for over 50 per cent of Indians. Rice, however, is not white in its original form. It is the process of milling brown rice seeds and polishing them that white rice is produced. Keeping this in mind, switching to brown rice seems like a much healthier option instead to ditching rice totally. Here are 10 unknown health benefits of brown rice.
1. Reduced diabetes risk
Brown rice is high in dietary fibre content and other essential nutrients. It has got a lower glycaemic index than white rice. The higher the glycaemic index, the higher the chances of an increase in blood glucose levels. Raised blood glucose levels lead to diabetes. So, brown rice reduces such risks.
2. Lowers cholesterol
Brown rice contains essential amino acids such as gamma-aminobutyric acid (GABA) which stops blood cholesterol levels from rising. LDL or bad cholesterol levels were reduced in those who consumed brown rice.
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Protects the heartStudies have found evidence that brown rice may help improve the health of the heart and the blood vessels. It is rich in B vitamins like B1 (thiamine), and magnesium. Deficiency of these two is associated with heart failure and heart attacks.
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.Prevents weight gain
Due to its high fibre content, brown rice takes longer to digest. This cuts down the frequency of hunger and prevents gaining of excess weight from oily or sugary foods. Weight gain encourages the development of type 2 diabetes. Those suffering from diabetes are more likely to develop heart disease.
5. Anti-cancerBrown rice contains a natural compound named Inositol hexaphosphate or IP6. This is used in the treatment of cancers of the breast, liver, colon and blood. Studies have shown that a higher percentage of dietary fibre offers protection against breast and colorectal cancers. The polyphenols present in brown rice have antioxidant properties which prevent oxidative damage to cells.
6. Bone Health
Brown rice helps in maintaining the health of our bones. It is rich in magnesium and calcium that help in keeping the bones strong and healthy.
7. Cardiovascular Health
Brown rice helps in preventing the blockage of arteries. It also contains selenium which is good for your heart, It helps in reducing the risk of cardiac disorders such as hypertension and vascular diseases.
8. Digestive Health
With the high fiber content, it regulates the bowel function and prevents the absorption of acid and thus, making the process of digestion easy.
9. Reduces the Risk of Metabolic Syndrome
Recent studies suggest that eating cereals high in fiber and low in glycemic content such as brown rice reduce the risk of developing metabolic syndrome.
10. Boosts Energy
Brown rice contains magnesium that helps in boosting our energy. It converts the carbohydrates and proteins into energy, which keeps you active for a long period of time.