Brown Rice is a highly nutritious food. It is a whole grain that is relatively low in calories (216 calories per cup), high in fiber, gluten-free and can be incorporated into a variety of dishes.Brown rice is a good source of magnesium, phosphorus, selenium, thiamin, niacin and vitamin B6, and an excellent source of manganese, with 88 percent of your daily manganese in just one cup cooked.
Why Brown Rice Over White Rice?
Brown Rice is the whole grain with just the first outer layer (husk or hull) removed through milling. White Rice is Brown Rice that has first been milled to take away the bran and much of the germ. This reduces the fiber and many nutrients. It is further polished to take away the remaining layer of germ (called the aleurone layer) which contains its essential oils.
Brown Rice has:
- Twice the manganese and phosphorus of white.
- 2.5 times the iron.
- 3 times the vitamin B3.
- 4 times the vitamin B1.
- 10 times the vitamin B6.
Brown Rice Health Benefits:
Heart Health:
Brown rice's high magnesium content is good for your heart. [Magnesium] is an important mineral for regulating blood pressure and offsetting sodium in the body. Therefore, it's no surprise that whole grain consumption is associated with healthier carotid arteries and blood pressure levels.
Digestion and gluten-free diets:
Brown rice contains 88 percent of the recommended daily amount of manganese. Manganese is an important mineral that helps digest fats. Furthermore, brown rice is "naturally gluten-free".
Energy:
Brown Rice is a slow-release carbohydrate, which can help maintain blood sugar levels and keep energy consistent.
Cholesterol levels:
Brown Rice's good fiber content may also aid in lowering cholesterol levels. Fiber aids in digestion, which requires bile acids, which are made partly with cholesterol. As your digestion improves, the liver pulls cholesterol from the blood to create more bile acid, thereby reducing the amount of LDL.
Cancer:
Brown Rice may help lower the risk of cancer thanks in part to its manganese. Manganese may protect against free radicals, which are cancer-causing agents. A cup of brown rice provides 35 percent of the daily recommended intake of selenium, which helps induce repair in damaged cells, which can help stop cancer cells from spreading.
Diabetes:
Brown Rice is associated with reduced risk of several diseases, including Type 2 diabetes. Brown rice might also be beneficial for those already have Type 2 diabetes.
Weight management:
This whole grain is a carbohydrate that, may actually help you lose weight or maintain a healthy weight.
Metabolic syndrome risk reduction:
Eating whole grains like Brown Rice may help lower the risk of metabolic syndrome. Studies suggested that metabolic syndrome was 38 percent lower in those who had high levels of whole grain fiber.