10 Amazing Benefits Of Brown Rice To Human Health
10 Amazing Benefits Of Brown Rice To Human Health
Brown rice’s health benefits depend partially on its way of preparation. According to the George Mateljan Foundation for the World’s Healthiest Foods, brown rice is a whole grain, meaning that it contains three parts of the grain kernel: the outer, fiber-filled layer called the bran, the nutrient-rich core called the germ, and the starchy middle layer called the endosperm.
Brown rice may not appeal to your taste buds, especially if you have been used to white rice. However, the impressive list of its health benefits may just convince you to make slow and steady changes in your diet in order to get healthier.
1) Diabetes Management
Brown rice may be beneficial for diabetics and hyperglycemic individuals. It has a low glycemic index, which might help reduce insulin surges and assist in the stabilization of blood sugar levels in the body. A comparative study published in the International Journal of Food Sciences and Nutrition revealed that may be rich in phytic acid, fiber, and essential polyphenols. It is a complex carbohydrate that can help in the slower release of sugar as compared to white rice.
2) Aids in Digestion
Brown rice is a helpful staple that can be easily added to the daily diet to optimize the digestive system. The fiber present in it may help regulate bowel movements and keep you feeling full. A study investigating the effects of brown and white rice during digestion found evidence that the bran layer on the former may have slowed emptying, thus bulking stool. Fiber content also brings relief from other conditions such as constipation and colitis.
3) Provide Antioxidants
According to a 2018 study, the more a grain undergoes milling processes, the more it tends to lose beneficial phytocompounds. Owing to this, the rice is bound to have more phytochemicals that exhibit antioxidant activity, especially when compared to white rice or other heavily processed grains.
The grain is may also be rich in flavonoids such as flavones and tricin, amongst others, which adds to its antioxidant activity. Antioxidants may help reduce stress, get rid of toxins, and keep some health conditions at bay.
4) Help reduce obesity
Brown rice is one food shown to be instrumental in weight control for many people combating obesity. A study conducted in this regard revealed that whole grains such as brown and black rice, may have positive effects on the body concerning a reduction in body mass index and fat. They might also enhance the activity of glutathione peroxidase, an antioxidant enzyme linked with elevating the levels of HDL (good) cholesterol in obese individuals. Another comparative animal research study also suggests the anti-obesity effects of the germinated variety.
5) Improve marternal health
Sprouted brown rice may be beneficial for the mental health of lactating mothers. Brown rice consumption showed positive results in the nursing women concerning a reduction in mood disturbances, stages of depression, and fatigue, according to an investigative study in the European Journal of Nutrition. It has also suggested that the consumption of this rice during lactation may enhance the body’s ability to resist stress and improve the overall immune defense.
6) Boost heart health
The benefits of whole grains over processed food for heart health are not unknown to many. This rice is a step further in maintaining the natural state of the grain. Germinated brown rice can be a potential source of magnesium and proanthocyanidin, which may help reduce cardiovascular complications and also decrease the risk of heart attack and stroke. A Nurses’ Health Study published in The American Journal of Clinical Nutrition also suggests that overall increased intake of whole grains may have a protective effect against coronary heart diseases.
7) Control cholesterol levels
This rice may have no cholesterol content and might work well as a replacement for any cholesterol-rich options you are looking to cut back on in your diet. An investigative study performed on rats revealed that it may possess hypocholesterolemic qualities, thus regulating cholesterol catabolism. It may also contain beneficial nutrients that help in lipid and glucose metabolism. More research is needed, but initial findings are promising regarding brown rice’s role in lowering cholesterol.
8) Maintain bone health
Brown rice may prove to be helpful for the maintenance of healthy bones, as it is rich in magnesium which, along with calcium, provides the bones their physical structure. Magnesium-rich, it may help mitigate bone demineralization and is beneficial for medical conditions such as arthritis and osteoporosis.
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