It is important to add whole grains in your diet because they have been labeled the healthiest grains that can be consumed. Brown rice belongs in the group of whole grains and it is natural and unrefined. Many people prefer eating this rice instead of the white one because it includes many health benefits.
But why is it so healthy?
1. Brown rice reduces the risk of developing diabetes
According to a Harvard study, eating at least two servings of brown rice weekly can reduce the diabetes risk. If you consume 50 grams of brown rice daily, the risk of type 2 diabetes can be reduced by 16 percents, while consuming barley and whole wheat can reduce the risk by 36 percents.
2. Brown rice is rich in fiber
Fiber is an important nutrient that protects against colon and breast cancer. Brown rice supplies 14% of the needed daily fiber value. Fiber removes the chemicals that cause cancer and does not allow them to get to the cells in colon and breasts, thus preventing developing cancer in those areas. Fiber promotes cardiovascular health too.
3. Brown rice is an excellent source of manganese and selenium
88% of the needed daily value of manganese is incorporated in brown rice. Manganese is very important for fighting free radicals. It is also important for deriving energy from protein and carbohydrates and also plays a crucial role in the synthesis of fatty acids.
Moreover, selenium has the ability to destroy cancer cells and even repair DNA. It is needed to regulate the thyroid hormone metabolism and the function of the immune system. Brown rice provides more than 27% of the daily needed value.
4. Prevent weight gain with brown rice
Another Harvard study shows that women who consume brown rice are more likely to keep a healthy body weight. Also, these women are more likely to not gain weight by eating a diet rich in whole grains.
5. Lower your cholesterol with brown rice
The brown rice oil lowers the LDL cholesterol levels, which is known as the bad cholesterol, by 7%. Additionally, consuming whole grains can increase the HDL cholesterol, known as the good cholesterol.
6. Brown rice offers many cardiovascular benefits
Brown rice can have many cardiovascular benefits for postmenopausal women, such as slowing the progression of atherosclerosis, as well as slowing the development of the narrowing of the arteries. But not only postmenopausal women can benefit from the heart-healthy compounds in brown rice. It also contains plant lignans that protect against heart disease and certain types of cancer.
7. Brown rice is an excellent source of phytonutrients
Phytonutrients are natural compounds in plants that have anti-inflammatory characteristics and act as antioxidants. Brown rice is an excellent source of these plant compounds, especially phenolics.
8. Brown rice lowers the risk of developing metabolic syndrome
Metabolic syndrome increases the type 2 diabetes risk, heart disease and stroke. Consuming whole grains regularly can reduce the risk of weight gain and insulin resistance by up to 38 percent.
9. Brown rice lowers the risk of childhood asthma
This is a common condition among children. However, children who eat a great amount of whole grains, along with fish can reduce the risk of developing this condition by 50%.
10. Brown rice promotes healthy bones
Brown rice is rich in magnesium, a mineral that is very important for healthy bones. Just one cup of brown rice includes 21% of the needed daily magnesium value. Great part of the magnesium in the body is stored on or in the bones, so you need to eat plenty of brown rice weekly in order to keep a high level of magnesium in your bones.
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