Whole grains are considered to be the most healthiest parts of any diet. One of those whole grains is Brown Rice, by saying the word rice itself doesn’t means it gives you a whole lot of calories alone. Brown rice is entirely different from the white rice in many ways.
The difference between brown rice and white rice is not just color! A whole grain of rice has several layers. Only the outermost layer, the hull, is removed to produce what we call brown rice. This process is the least damaging to the nutritional value of the rice and avoids the unnecessary loss of nutrients that occurs with further processing. If brown rice is further milled to remove the bran and most of the germ layer, the result is white rice.
According to the George Mateljan Foundation for the World’s Healthiest Foods, which promotes the benefits of healthy eating. The complete milling and polishing that converts brown rice into white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron, and all of the dietary fiber and essential fatty acids.
Now we shall see some surprising benefits of brown rice,
It helps to lower sugar levels
The main worry of a diabetic patient is finding a food that can fill your belly and also lower your sugar level in the blood. Brown rice can help you in this way exactly. Researchers have found that by eating just 50 grams of brown rice a day, the risk of type 2 diabetes can be lowered by 16 percent, while other whole grains, such as barley and whole wheat, can lower the risk by 36%.
High Fiber content
Brown rice supplies 14 percent of the recommended daily value for fiber, an important nutrient that protects against colon cancer and breast cancer. Fiber tends to latch onto the chemicals that cause cancer and steer them away from the cells in the colon and breasts, preventing cancer from developing in those areas. Fiber also has many other health benefits including promoting cardiovascular health.
Helps with Reducing Obesity
Brown rice is instrumental in seeking weight control for the people combating with obesity. It contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals. Another comparative research has also advocated the anti-obesity effects of brown rice.
Rich in Anti-oxidants
This is one of the best-kept secrets regarding brown rice. We usually associate anti-oxidant rich foods with blueberries, strawberries and other fruits and vegetables. The antioxidant capacity of brown rice is right up there with these superstars.
High Manganese content
Manganese helps produce energy from protein and carbohydrates and is involved in the synthesis of fatty acids, which are important for a healthy nervous system, and in the production of cholesterol, which is used by the body to produce sex hormones.
Manganese is also a critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body’s mitochondria (the oxygen-based energy factories inside most of our cells) where it provides protection against damage from the free radicals produced during energy production.