Individuals nowadays are health conscious and prefer to incorporate simple and nutritious food items in their daily diet. When it comes to consuming carbohydrates, people have become very picky and specific to choose right the grains which are least processed. One of the common grain associated with healthy eating is Italian brown rice. Brown rice is considered a whole grain because it has only its protective covering removed keeping intact the nutrient-packed bran and germ.
The health benefits of brown rice are discussed below to help you decide if it is healthy food to add to your diet.
- Nutritional Value
Unlike other varieties of rice, brown rice contains a considerable amount of vitamins, minerals, and antioxidants. Brown rice has much more to offer in terms of nutrients, calories, and carbohydrates. One cup of brown rice can fulfill your daily requirements of manganese and other important nutrients. The antioxidants present in brown rice helps to protect the body from oxidative stress preventing heart diseases and premature aging. It also reduces inflammation in the body and prevents cell injury. People are less prone to certain chronic diseases in regions where long-grain brown rice is a staple food due to the various antioxidants present in it.
- Weight Loss
Refined grains such as white rice lack nutrients and fiber unlike whole grains like brown rice. Replacing processed grains with whole grains may help you lose weight. A considerable amount of fiber present in brown rice keeps you fuller over a longer period of time which helps you to consume fewer calories. People who consume more whole grains weigh consistently less than those who eat fewer whole grains. Food items with high fiber content do not lead to major weight gain, unlike the low fiber food items. Eating brown rice helps to significantly shed belly fat too. Additionally, consuming brown rice decreases blood pressure and inflammation in the body. Hence, choosing fiber-rich products for your daily meals can improve your overall health remarkably.
- Controls Blood Sugar Level
Reducing the consumption of carbs improves blood sugar. People suffering from diabetes can reduce their blood sugar and insulin spikes by not eating refined grains like white rice. A significant reduction in post-meal blood sugar and hemoglobin can be seen in people eating brown rice in their daily diet. Brown rice digests slowly due to the lower glycemic index present in it. The lower glycemic index can help those with diabetes better control their blood sugar. Foods with a higher glycemic index increase blood sugar and a hormone that drives hunger. Swapping white rice with brown rice keeps the blood sugar level in check. It also reduces the chances of developing type 2 diabetes or diabetes at all.
- Benefits Heart Health
The high-fiber and other beneficial compounds present in brown rice make a wholesome brown rice healthy meal. People consuming most dietary fiber have a lower risk of developing heart disease, cancer, and respiratory diseases. The compounds called Lignans present in brown rice helps reduce heart disease risk factors. Some lignan-rich foods include whole grains, flax seeds, sesame seeds, and nuts which reduces cholesterol, diabetes, and much more. The mineral magnesium present in brown rice plays a major role in keeping the heart healthy and lowers the risk of heart strokes, etc.
People are nowadays following gluten-free diets due to health concerns and wheat allergies or gluten intolerance. Gluten is a protein present in grains such as wheat, barley, etc. Consuming gluten regularly can cause stomach pain, diarrhea, bloating, and vomiting. Brown rice is gluten-free and fights many autoimmune diseases. Hence, brown rice is a choice for those who can’t or choose not to consume gluten. Brown rice is a whole grain packed with beneficial nutrients that your body needs to function properly.
There are countless ways to consume organic brown rice in your daily meals. This nutritious and healthy whole grain can be teamed up with any ingredient and consumed at breakfast, lunch, or dinner.