Brown rice is a super whole grain that is high in healthy components. The high nutritional content has been attributed to the health benefits of brown rice, which help with a variety of conditions such as obesity, diabetes, digestion, and heart problems.
Brown rice is an unrefined, unpolished whole grain made by removing the rice kernel’s surrounding hull. The nutrient-dense bran and germ layer of the grain are preserved. It is chewier than white rice and has a nutty flavour.
According to research published in the American Eurasian Journal of Agronomy, the benefits of including brown rice in the diet are more robust. In terms of nutritional value, it also suggests that it is healthier than white rice.
Why Brown Rice?
It is thought to be healthier and more nutrient-dense than white rice. The quality and quantity of nutrients it provides are two of its most notable features. The milling process that turns brown rice into white rice removes the majority of its nutritional value. As a result, it retains a vast store of beneficial constituents. There are numerous varieties available on the market, each with its own distinct flavour, aromatic components, and fatty acid concentration.
Brown Rice Nutrition Facts
This rice flour is high in essential minerals like manganese, iron, zinc, phosphorus, calcium, selenium, magnesium, and potassium, according to the USDA FoodData Central. B-vitamins – vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folate – vitamin E (alpha-tocopherol), and vitamin K are among its vitamin riches. It contains a lot of fibre and is high in protein. Additionally, it is a source of fatty acids.
Health Benefits of Brown Rice:
Brown rice may not be appealing to your taste buds, particularly if you are used to white rice. The impressive list of its health benefits, on the other hand, may just persuade you to make slow and steady changes in your diet and strengthen your resolve to get healthier.
1 Aids in Diabetes Management
Brown rice may be beneficial to diabetics and hyperglycemics. It has a low glycemic index, which aids in the stabilisation of blood sugar levels in the body by reducing insulin surges. According to a comparison study published in the International Journal of Food Sciences and Nutrition, it is high in phytic acid, fibre, and essential polyphenols. When compared to white rice, it is a complex carbohydrate that aids in the slower release of sugar.
2 Aids Digestion
Brown rice is a useful staple that can be easily added to the daily diet to improve digestion. It contains fibre, which helps regulate bowel movements and keeps you feeling full. A study comparing the effects of brown and white rice on digestion discovered that the bran layer on the former slowed emptying, resulting in a bulkier stool. Fiber content also helps with other conditions like constipation and colitis.  Formalized paraphrase
3 Provides Antioxidants
According to a 2018 study, the more milling processes a grain goes through, the more beneficial phytocompounds it loses. As a result, rice is likely to contain more phytochemicals with antioxidant activity, especially when compared to white rice or other heavily processed grains.
The grain is also high in flavonoids such as flavones and tricin, which contribute to its antioxidant activity. Antioxidants reduce stress, aid in the removal of toxins, and help to keep certain health conditions at bay.
4 Obesity Reduction Potential
Brown rice is one food that has been shown to be beneficial in weight control for many people who are obese. A study in this area discovered that whole grains, such as brown and black rice, have beneficial effects on the body in terms of lowering body mass index and fat. They also increase the activity of glutathione peroxidase, an antioxidant enzyme linked to increased HDL (good) cholesterol levels in obese people. Another comparative animal research study suggests that the germinated variety has anti-obesity properties.
5 Neuroprotective Properties
High-cholesterol diets have been linked to an increased risk of neurodegenerative disorders as well as impaired cognitive performance. This rice can help lower cholesterol by substituting healthier nutrients such as fibre. According to a 2016 study, germinated brown rice may have neuroprotective properties, protecting the brain from oxidative stress. This makes it especially useful for people who are at risk of diseases like Parkinson’s or Alzheimer’s.
6 Enhances Maternal Health
Lactating mothers’ mental health may benefit from sprouted brown rice. According to an investigational study published in the European Journal of Nutrition, brown rice consumption resulted in a reduction in mood disturbances, stages of depression, and fatigue in nursing women. It has also been suggested that eating this rice during lactation improves the body’s ability to resist stress and boosts overall immune defence.
7 Improves Heart Health
Many people are aware of the benefits of whole grains over processed foods for heart health. This rice goes a step further in preserving the grain’s natural state. Germinated brown rice contains magnesium and proanthocyanidin, both of which can help reduce cardiovascular complications and the risk of heart attack and stroke. A Nurses’ Health Study published in The American Journal of Clinical Nutrition suggests that a general increase in whole grain consumption may protect against coronary heart disease.
8 Cholesterol levels are kept under control
This rice contains no cholesterol. It works well as a replacement for any cholesterol-rich foods you want to eliminate from your diet. An investigational study on rats revealed that it has hypocholesterolemic properties, regulating cholesterol catabolism. It also contains beneficial nutrients that aid in the metabolism of lipids and glucose. More research is needed, but preliminary findings suggest that brown rice can help lower cholesterol.
9 Properties of an Antidepressant
According to one animal study, germinated brown rice may have anti-depressant properties that aid in the treatment of anxiety-related disorders. According to one study, it contains essential amino acids such as glutamine, glycerin, and GABA. These inhibitory neurotransmitters aid in the reduction of messages associated with anxiety, depression, and stress in the brain, resulting in a more relaxed state of well-being. Overall, a simple and healthy diet is beneficial to your mental health.
10 Helps Sleep Better
While melatonin is already present in your body, if you are having difficulty sleeping, you can compensate by eating melatonin-rich foods such as brown rice. According to one study, ‘all fractions of germinated rice are a rich source of melatonin, and rice bran fraction is a good source of serotonin, demonstrating the potential use of each milling fraction of rice grain.’
11 Keeps Bones Healthy
Brown rice is beneficial for bone health because it is high in magnesium, which, along with calcium, gives the bones their physical structure. Because it is high in magnesium, it may help to prevent bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.
How Do I Choose and Store Brown Rice?
Brown rice contains natural oils that can go rancid if stored for an extended period of time. To ensure freshness, double-check the expiry or “use by” date. To maintain freshness, raw grain can be stored in an airtight container at room temperature for up to six months. It can be refrigerated to extend its shelf life.
Cooked rice should be kept in a cool, dry place. Incorrectly stored cooked rice promotes the growth of bacteria known as Bacillus cereus, which can cause food poisoning regardless of reheating. It should not be kept at room temperature and should not be reheated more than once.
It is generally hypoallergenic and lacks any significant amounts of bothersome elements such as purines or oxalates.
How to Cook Brown Rice
Brown rice requires a longer cooking time and more water because of its outer fibrous coating. For one cup of rice, you may use two and a half to three cups of water. Prior soaking of brown rice cuts down the cooking time. Soaked brown rice would take about 35-40 minutes to get ready.
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