14 Benefits of Brown Rice
The health benefits of brown rice allow your cardiovascular system, digestion, brain and nervous system to function more efficiently. It contains powerful antioxidants that can help protect you from a host of ailments such as high blood pressure, unhealthy levels of LDL cholesterol, stress, mental depression and skin disorders. The high nutritional content of brown rice makes it effective in a variety of medical conditions, such as cancer, obesity, diabetes, neurodegenerative disorders, and insomnia. Brown rice has antidepressant properties and helps maintain healthy bones and a strong immune system.
What is Brown Rice?
Brown rice is an unrefined, uncontaminated whole grain produced by removing the surrounding hull of the grain.
Germinated Brown rice
Germinated brown rice is another popular form of brown rice due to its remarkable nutritional value. The high nutritional content of germinated brown rice is due to the presence of gama-aminobutyric acid (GABA). The germinated form can be obtained by soaking the brown rice in water for a certain period of time. This method has been best considered for obtaining the maximum amount of GABA and increasing the level of protein and good enzymes in germinated brown rice. The germination process also contains ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B6, thiamine, and dietary fiber. These nutrients promote absorption during the digestive process and prevent intestinal irritation, inflammation and allergies. It can be stored in dry form to extend shelf life without compromising premium nutritional value.
Why Eat Brown Rice?
Most of the sages know that brown rice is better than white rice. What makes it stand out is the quality and quantity of nutrients it provides. The milling process that converts brown rice to white rice removes most of its nutritional value. Brown rice thus holds an enormous treasure trove of healthy ingredients. There are many different types of brown rice available in the market, with different concentrations of their distinctive flavor, aromatic components and fatty acids.
Brown Rice Nutritional Information
Brown rice is a natural healthy food rich in essential minerals such as manganese, iron, zinc, phosphorus, calcium, selenium, magnesium and potassium. Contains vitamin B1 (thiamine), vitamin B2 (riboflavin), vitamin B3 (niacin), vitamin B6, folic acid, vitamin E (alpha-tocopherol) and vitamin K. It is a source of protein and adds a good amount of fiber to our diet. Along with this, it is also a provider of essential fatty acids that support good health.
Health Benefits of Brown Rice
1. Diabetes Control
Brown rice is beneficial for diabetics and people with high blood sugar. It has a low glycemic index, which helps reduce insulin surges, and helps to stabilize blood sugar levels in the body. Comparative studies conducted in this regard have found it to be rich in phytic acid, fiber and essential polyphenols. The American Diabetes Association recommends choosing brown rice, which is more nutritious than white rice for diabetics, to meet the requirements of essential vitamins, fiber, and minerals in the diet.
2. Antioxidant Activity
Brown rice is rich in powerful antioxidants that fight the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase that protects cells from oxidative damage during energy production. A comparative study of white rice and brown rice suggested that brown rice exhibits excellent radical scavenging properties and may help in the prevention of various oxidation-mediated diseases, such as coronary heart disease.
3. Obesity Prevention
Brown rice helps in weight control to combat obesity. It contains manganese, which helps synthesize body fat. In a related study, it was found that consumption of whole grains such as brown rice had a positive effect on the body on body mass index and fat loss. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme that helps to increase HDL cholesterol levels in vitamins. Another comparative study advocated the anti-obesity effect of germinated brown rice.
4. Alzheimer’s Prevention
Germinated brown rice helps prevent neurodegenerative complications such as Alzheimer’s disease. Alzheimer’s disease is due to the abundance of gama-aminobutyric acid. Germinated brown rice contains a useful ingredient that helps in the inhibition of a harmful enzyme called prolyl endopeptidase, which is associated with Alzheimer’s disease. It is also beneficial for other cerebral disorders such as dementia and memory loss.
5. Stress Relief in Lactating Women
Germinated brown rice is beneficial for the mental health of lactating mothers. Research studies have shown positive results in nursing women with regard to reduced levels of mood disorders, depression, and fatigue. It has also been suggested that consumption of brown rice during lactation improves the body’s resistance to stress and improves overall immune defenses.
6. Lmproves Digestive Health.
Brown rice is a useful grain that you can add to your daily diet to maintain a healthy digestive system. Fiber is in it and helps regulate bowel function. A comparative study examining the effects of white rice and brown rice during gastric digestion qualitatively demonstrated that the bran layer of brown rice had superior texture retention by preventing the absorption of acids and moisture.
7. Promote Heart Health
Brown rice is rich in selenium, which is beneficial for a healthy heart. Consuming grains such as brown rice can help reduce blockages in the arteries caused by plaque. This protection reduces the risk of heart diseases such as high blood pressure and vascular disease. Studies conducted in this regard have suggested that the tissue surrounding brown rice contains components acting on the endocrine protein angiotensin II, which plays an important role in the progression of hypertension and atherosclerosis.
8. Cholesterol Level Control
Brown rice is a great option for maintaining healthy cholesterol levels due to the presence of its naturally occurring oils. Research has shown that it modulates cholesterol-lowering action to indicate hypocholesterolemia. Contains beneficial nutrients that aid in lipid and glucose metabolism. Another study found that consumption of brown rice significantly improved serum and HDL cholesterol levels in patients with chronic ethanol abuse. It has also been suggested that germinated brown rice extract may help prevent increases in hepatic triglycerides due to excessive alcohol consumption due to the presence of gamma-aminobutyric acid.
9. Cancer Prevention
Brown rice helps prevent colon cancer, breast cancer and leukemia. This beneficial effect is due to the fact that it contains powerful antioxidants and high fiber content. The fiber content of brown rice has the ability to bind itself to toxins that are harmful to the body and cause cancer. This prevents toxins from attaching to the walls of the colon and helps the body clear them. A survey study evaluating the chemical properties of brown rice confirmed that it contains essential phenols such as ferulic acid and caffeic acid, which are present at much lower levels in white rice. The study revealed the stimulatory effect of germinated brown rice on the production of leukemia cancer cells and the inhibitory effect.
10. Lmproves Nervous System Function.
Brown rice is beneficial for the smooth functioning of the brain and nervous system. It helps speed up metabolism in the brain due to the presence of essential minerals and B vitamins such as manganese and magnesium. These essential minerals balance calcium activity in the body and help regulate nerves and muscles. This rice also prevents the rapid diffusion of calcium into nerve cells and activation of nerve cells, thereby relaxing nerves and muscles and preventing excessive contractions. Vitamin E plays an important role in the prevention of various brain diseases caused by oxidative damage.
11. Antidepressant Properties
Germinated brown rice contains antidepressant properties and helps fight anxiety-related disorders. Research shows that germinated brown rice contains essential amino acids such as glutamine, glycerin and GABA. These inhibitory neurotransmitters promote a relaxed state of relaxation by promoting a decrease in the tolerance of messages related to anxiety, depression, and stress in the brain.
12. Relieve Insomnia
Brown rice helps treat insomnia because it is a natural source of the sleep hormone melatonin. It improves sleep quality by relaxing the nerves and increasing sleep cycles.
13. Amplifies Tolerance.
Brown rice contains vitamins, minerals, and essential phenolics that help strengthen the body’s immune system. It nourishes the body, accelerates healing, and improves its ability to fight infections.
14. Improves Bone Health.
Brown rice helps maintain healthy bones. Along with calcium, it is rich in magnesium, which provides physical structure to the bones. Magnesium-rich brown rice can help prevent bone demineralization, arthritis and osteoporosis.
Culinary Use
Rice is a staple food not only in Asia, but throughout the world. Brown rice is served in a variety of forms, perfect for stir-fries, salads or pilafs, or puddings. Sweet brown rice can be enjoyed as a dessert. Brown rice syrup is considered a sweetener due to the presence of nutrients in brown rice. It gives a sweet, nutty, buttery flavor to baked goods and hot drinks.
How to Choose and Store Brown Rice?
Brown rice contains essential natural oils that can spoil if stored too long. We recommend that you check the expiration or ‘use by’ date to ensure freshness. Raw brown rice can be stored at room temperature in an airtight container for up to 6 months to preserve its freshness. It can be refrigerated to extend the shelf life. Cooked brown rice should be stored carefully. Incorrect storage of rice, independent of reheating, causes the growth of bacteria called Bacillus cereus that can cause food poisoning. It should not be stored at room temperature or reheated more than twice.
How to Cook Brown Rice?
Brown rice takes longer to cook and requires more water due to the fiber coating on the outside. For one cup rice, you can use two and a half to three cups of water. Cooking time can be shortened by soaking brown rice before cooking. Brown rice will take about 35-40 minutes to soak.
A word of caution: Brown rice is generally irritating and does not contain interfering elements such as purines or oxalates.
Brown rice is an ultra-fine grain full of healthy ingredients. It has beneficial effects on many organs, including the heart, digestion, brain, bones, muscles, cholesterol, and blood pressure. It has anti-aging properties due to the presence of ferulic acid, an antioxidant that helps prevent skin growth. Brown rice is rich in leaves, which are essential during pregnancy for the healthy growth of the fetus. In addition, light brown rice is also recommended for patients suffering from frankincense infection because it is rich in digestive enzymes. It brightens the body and mind and helps overcome general weaknesses and deficiencies in the body.
