White rice is known as one of the most popular food products throughout the world. However, the process of milling can strip away the nutritional values in white rice. Hence, the simple way is to consume brown rice instead of white rice for a healthier diet. There are many the effective benefits of brown rice because it is produced by just removing the hulls surrounding the kernels of rice, thus it is full of nutrients. Moreover, it contains an abundance of protein and fiber. It is also a great source of manganese, magnesium, calcium, phosphorus, potassium, selenium, zinc and iron. Besides, the presence of several important vitamins in brown rice is B1, B2, B3, B6, K and E. You can consume this rice for salads, pilafs, stir-fried meals, as well as puddings. Also, it can be used to prepare tasty desserts. This new writing in our VKool page will introduce to you about the impressive benefits of brown rice to have a healthy body.
Top 12 Health Benefits Of Brown Rice You Should Know
1. Lowers Bad Cholesterol
The fist of top 12 benefits of brown rice is to lower bad cholesterol. Brown rice is known as a great source of soluble fiber helping maintain the healthy levels of cholesterol in the blood. Besides, the oil in brown rice can also decrease levels of excess cholesterol. A study published in 2005 stated that rice bran oil, not fiber, has the ability to lower cholesterol naturally. This is due to other components have in the rice bran oil, like unsaponifiable compounds.
Brown rice also includes regulates cholesterol catabolism as well as hypo-cholesterolemic qualities. A study published in 2014 found that levels of LDL-cholesterol, total cholesterol, and insulin resistance were reduced significantly after consuming brown rice. This impressive benefit is partly due to the reduction of the glycemic response after consumption of this rice.
In the meantime, a diet rich in whole grains such as brown rice can lower the level of ‘bad’ low-density lipoprotein (LDL), increase the level of ‘good' high-density lipoproteins (HDL) in your body.
2. Protects Against Cancer
One of the impressive benefits of brown rice is to protect you against cancer. If you include brown rice instead of white rice regularly in your diet, it can aid in preventing various cancers such as breast cancer, colon cancer, as well as leukemia. This wonderful effect is partly due to the high fiber content and high antioxidant in brown rice.
The presence of fiber content in it can bind itself to harmful cancer which causes toxins in your body, prevent these toxins from attaching to the colon walls and remove them from the body.
A study evaluating the chemopreventive natures of brown rice stated that its bran has essential phenols such as caffeic acid, ferulic acid, tricin. All of them are valuable in inhibiting the growth of breast cancer and colon cells. Another study highlighted that germinated brown rice has the stimulatory effect on the induction of apoptosis and inhibitory effects on the production of cells of leukemia cancer. Moreover, including brown rice brans in the diet have the antitumor effects. Thus, consumption of brown rice instead of white rice can assist in preventing cancer.
Learn more: Early Symptoms Of Lung Cancer In Men And Women
3. Boosts Immunity
Another of top 12 benefits of brown rice is to boost your immunity. Brown rice contains a various abundance of minerals, vitamins, and phenolic components which are extremely important for the strong immunity. A healthy immune system promotes the process of healing and helps your body fight infections. Besides, the antioxidant nature in brown rice can combat against free-radical damage which causes diseases and the acceleration of aging process.
Moreover, intake of all micronutrients in brown rice, apart from sodium and vitamin B12, was higher among people who consumed the other servings of whole grains. Thus, a healthy diet also plays an important role in keeping your immunity healthy and strong.
Read more: Exercise And Immune System Function
4. Supports Healthy Bowel Function
Supporting healthy bowel function is one of the most effective benefits of brown rice. It contains plenty of insoluble fiber which has the ability to keep a healthy digestive system. Fiber is able to maintain bowel movements regular by moving bulk easily through your intestines. Because digestion becomes easy, consumption of brown rice can reduce constipation and hemorrhoids.
Besides, brown rice also has a large amount of manganese which is beneficial in digesting fats. Brown rice is also known as naturally gluten-free which becomes popular as an important part of gluten-free diets. When you consume rich fiber in brown rice, you should drink a lot of water to help the fiber do well.
5. Perfect Baby Food
There are many benefits of brown rice and being a healthy food for babies is one of them thanks to its natural nutrition and fiber. It is helpful for growing rapidly your baby. The rich fiber content in brown rice ensures smooth functioning of bowel and aids in preventing constipation. Besides, there are few chances of allergy.
For babies older than six months, you can offer infant cereal or cooked brown rice porridge by following these detailed steps below:
- First of all, you wash one cup of brown rice completely.
- Then, you take a non-stick pan and put brown rice in it.
- After that, you dry roast for about 5-7 minutes. You should keep stirring the rice continuously until the rice becomes a bit of puffed up as well as turns brown.
- Next, you let it cool down and use a blender to grind the rice for a few minutes to make a fine powder.
- Now, you heat 1 full teaspoon of this rice powder together with a sufficient amount of water in a pan to get the desired consistency.
- Finally, you serve this brown rice cereal to your baby.
- You can store the rest of the ground brown rice in an airtight box for future use.
6. Improves Cardiovascular Health
Another of the important benefits of brown rice is to improve cardiovascular health. The fiber content in it can decrease blockage in your arteries due to the buildup of plaque. This protective action is effective for reducing the risk of cardiovascular disorders like high hypertension as well as vascular diseases. Because the tissue surrounding this grain contains a healthy component acting against the endocrine protein angiotensin II which is implicated in the development of high blood pressure and hardening of arteries or atherosclerosis.
Another study published in 2014 revealed that presence of brown rice in the diet can be useful for reducing the level of the inflammatory marker and a couple of cardiovascular risk factors among females who are non-menopausal overweight or obesity.
According to a study published in 2016 highlighted that the consumption of whole grains has significant benefits to prevent chronic diseases, like cancer, diabetes, and cardiovascular disease thanks to the contribution of phenolic compounds.
7. Reduces Diabetes Risk
There are many mentioned benefits of brown rice and reducing diabetes risk is one of them. Brown rice is known to have a lower glycemic index and the more slow digestion time causing a lower change in blood sugar. This helps reduce blood sugar levels.
The studies show that people who consume a half cup of brown rice every day can reduce the risks of developing diabetes higher than milled rice. This effect is partly thanks to the higher amounts of polyphenols, phytic acid, oil, and dietary fiber in brown rice. Thus, brown rice is more effective than white rice for hyperglycemic and diabetics individuals.
According to another study published in 2010 stated that consumption of whole grains, including brown rice instead of white rice can stabilize blood glucose levels and decrease the risk of Type 2 diabetes.
8. Promotes Weight Loss
Helping weight loss is one of the important benefits of brown rice and including this rice in your diet is the ability to keep a healthy body weight. Brown rice contains the fiber content which keeps you full and eats less the unhealthy food. Because brown rice can help things move smoothly in your digestive tract, it promotes weight loss as well as metabolic function.
Besides, this rice has manganese which assists in synthesizing body fats. The consumption of brown rice has positive impacts on your body by reducing body fat and body mass index. It also boosts the activity of glutathione peroxidase which is an antioxidant enzyme and elevates the HDL cholesterol levels in the obese individuals. A study published in 2008 indicated that the replacement in your meal with mixed rice, such as brown rice or black rice, is more beneficial than white rice in controlling weight and improving the activity of the antioxidant enzyme in obese women.
Learn more: Best Weight Loss Soup Recipes In Your Diet
9. Keeps Bones Healthy
One of the wonderful benefits of brown rice is to ensure healthy bones. This benefit is mainly due to the magnesium content in it. A cup of brown rice contains about 21 percent of intake of your magnesium requirements every day.
Magnesium, vitamin D, and calcium are known as the important nutrients, needed for keeping your healthy and strong bones because magnesium is really necessary in order to transfer vitamin D into its active form which helps your body absorb calcium. Thus, this mineral aids build bones and prevent bone demineralization. Hence, magnesium deficiency can cause low bone density and growth of arthritis as well as osteoporosis later in your life.
According to a study published in 2013 revealed that optimizing magnesium intake can be an effective and simple preventive measure against osteoporosis in people who suffer from magnesium deficiency.
Read more: How To Improve Bone Density Naturally
10. Keeps a Healthy Nervous System
There are many effective benefits of brown rice and maintaining a healthy nervous system is one of them. Brown rice contains an abundance of the manganese which is an important mineral to produce hormones necessary and fatty acids for a healthy nervous system. Moreover, magnesium is useful for balancing the activity of calcium in your body to regulate nerves and muscle tone. It maintains the normal surge of calcium into the cells of nerve and activation of nerve. This assists to keep the muscles and nerves relaxed and prevent muscle contraction.
Besides, the B vitamins in brown rice ensure the smooth functioning of your brain and nervous system thanks to the acceleration of the metabolism in your brain. The potassium and calcium also play a key role in keeping the healthy nerves and muscle cells. Also, the vitamin E in this rice can aid in preventing a number of brain diseases which are caused by damage of oxidation.
11. Reduces The Risk Of Asthma
Asthma is a very common disease among children and it causes the negative effects on their life. But children who eat a large amount of whole grains such as brown rice and fish can reduce their risk of growing asthma by 50%. Studies stated that vegetables, fruits, and even dairy don’t have many benefits in lowering asthma, but brown rice and fish do. This is one of the best benefits of brown rice.
Learn more: How To Use Honey For Asthma?
12. Treats Insomnia
The last of top 12 benefits of brown rice is to treat insomnia. It has been known a helpful treatment for insomnia. It is a great source of the sleep hormone melatonin which helps relax the nerves and increase the sleep cycle. Hence, this can enhance the quality of sleep.
Benefits Of Brown Rice – Additional Tips
You should keep in mind these additional tips while using brown rice for treating any health problems to get the desired results:
- The natural oil in brown rice will reduce function if it is stored for too long. Hence, you should not buy this rice in bulk.
- You regularly check the expiration date before buying brown rice to ensure quality.
- You do not leave cooked brown rice for a long time and do not reheat it more than once.
- You can store raw brown rice in an airtight container at room temperature for up to six months.
- Brown rice takes longer to cook and needs more water than white rice because it has outer fiber coating.
Related article: Brown Rice Recipes: 13 Quick And Healthy Dishes
Benefits of brown rice is a new article published in our main Health page to help you know all about health benefits of this rice. Hope that this writing will be useful for you. If you want to know more about benefits of brown rice, freely contact us by leaving your comment below. Let share this with others to help them know about brown rice. Also, you can share other benefits of this rice with us if you know. Thank you for supporting us!