Today’s generation is more nutrient conscious and wants to follow a better diet, which leads to a healthy and prosperous life. Our daily diet plan should include proteins, carbohydrates, vitamins, minerals, fiber like essential nutrients. Surprisingly we have whole grains which may provide all essential nutrients in our diet plan. Brown rice is like a whole grain having valuable nutrients with it. So let’s come to know more about brown rice and its health benefits towards maintaining proper blood sugar level, a healthy heart, reducing body weight and so many other benefits. Brown rice is a whole grain rice, which contains outer bran layer, cereal germ, endosperm, outer hull (outer protective covering).The hall is removed as it is not edible. Red rice, gold rice, and black rice (also called purple rice) are all whole grain rice with differently pigmented outer bran layers. White rice is the same grain having only the starchy endosperm without the bran layer, the germ and the outer hull/husk. A whole grain is a grain of any cereals that contains the endosperm, germ, and bran layer. Whole grains are a good source of multiple nutrients. Brown rice is a whole grain rice but white rice is not whole grain as the outer bran layer and cereal germ are removed while processing. Due to whole grain, brown rice is rich in vitamins, minerals, and antioxidants. Which is more nutritious than white rice. Brown rice and white rice contains similar amounts of calories and carbohydrates. Brown rice is a whole grain, so it is a good source of nutritional content like magnesium, phosphorus, selenium, thiamine(B1),niacin(B3), pyridoxine(B6), manganese, potassium, calcium etc. and is high in fiber also. Several vitamins and minerals are lost in white rice in the polishing process. Among these are oil in the bran, which is removed along with the bran layer, dietary fiber, small amounts of fatty acids, and magnesium. Calories: 216 Carbs: 44 grams Fiber: 3.5 grams Fat: 1.8 grams Protein: 5 grams Thiamin (B1): 12% of the RDI Niacin (B3): 15% of the RDI Pyridoxine (B6): 14% of the RDI Pantothenic acid (B5): 6% of the RDI Iron: 5% of the RDI Magnesium: 21% of the RDI Phosphorus: 16% of the RDI Zinc: 8% of the RDI Copper: 10% of the RDI Manganese: 88% of the RDI Selenium: 27% of the RDI Brown rice is also a good source of powerful plant compounds. Like brown rice contains phenols and flavonoids, a class of antioxidants that help protect the body from oxidative stress. Oxidative stress is associated with a number of health conditions like heart disease, cancer and premature aging etc. Iron present in brown rice helps to carry oxygen in the blood. Selenium is involved in the immune system and regulating the thyroid gland. The manganese contained in this brown rice plays a vital role for many important processes in the body, such as bone development, wound healing, muscle contraction metabolism, nerve function and blood sugar regulation. Brown rice is Gluten free. So it is a good source for those who want a gluten free diet. Yes brown rice may help in body weight loss as it contains fiber with it. Brown rice is a good source of fiber, which lacks in refined grains like white rice. The fiber in brown rice helps lower cholesterol level, moves waste through the digestive tract, promotes fullness, and may also help in preventing the formation of blood clots. Fiber helps in keeping you fuller(feel like full stomach) over a longer period of time, so choosing fiber-rich foods may help you consume fewer calories. Studies show that people who eat more whole grains like brown rice weigh less as compared to who consume fewer whole grains. Brown rice is rich in fiber and beneficial compounds like lignans, magnesium that may help reduce the risk of heart disease and keeps the heart healthy. High lignan-rich foods, such as whole grains, flax seeds, sesame seeds and nuts, may reduce cholesterol, lower blood pressure and decreased artery stiffness. Brown rice has a lower glycemic index(GI) than white rice. The glycemic index (GI) refers to how early and how much a food raises a person's blood sugar after eating. Studies show that foods with a higher glycemic index increase blood sugar, insulin and ghrelin(a hormone that drives hunger). Reducing ghrelin levels may help people with diabetes to control their hunger, which can reduce overeating and help keep blood sugar level in check. Arsenic is a chemical element found in many minerals usually in combination with sulfur and metals. Studies show that arsenic is naturally present in a variety of foods and drinking water. But its amount varies from place to place. It is more likely to be found in rice based cultivation, as it requires more water for growing. Natural arsenic levels in groundwater and soils vary from place to place. Rice grown in some regions contains less arsenic than others. Major Arsenic sources are from pesticides, fertilizers, industrial waste, mining activities, coal burning etc. More arsenic absorbed in the rice bran layer, so brown rice contains more arsenic. Inorganic arsenic level in any type of rice can be decreased by rinsing raw rice thoroughly before cooking. Usually a ratio of 6-7 cups water to 1 cup brown rice, and draining the excess water afterwards, helps in reduction in Arsenic level. Research has shown that rinsing using more water cuts Arsenic levels up to 30 percent. Cooking rice with more quantity of water will reduce the Arsenic level. Some regions where rice is a staple food, depend only brown rice is not recommended. Diet plan should include both white and brown rice and a variety of whole grains. Cooking brown rice It should be rinsed thoroughly under running water, any dirt or debris are removed. It will also cut down the Arsenic level. To cook brown rice, add one part rice to 2-3 parts boiling water. Brown rice generally needs longer cooking times than white rice due to its bran layer and more fiber content. Due to whole grain and more nutrient content in brown rice, it has better health benefits. Hope this article may give a brief idea about brown rice and its nutritional value. Please give your valuable feedback. Thank you. 
What is Whole grain
Brown Rice Vs White Rice
Brown Rice nutritional content
One cup of brown rice contains
Is Brown Rice Good for Weight Loss?
Is Brown Rice Good for Your Heart Health?
Brown Rice is a Better Choice for Those With Diabetes
Arsenic content in brown rice
How to reduce Arsenic in Brown Rice
0 Comments
Leave a Reply