The Benefits Of Brown Rice

Compared to white rice, the benefits of brown rice for the body are beyond doubt. It contains more nutrients. During processing, it does not lose its food shell, unlike white.

Brown rice is a dietary product, useful for people suffering from various stomach problems. Decoction of it is used for diarrhea.

Studies conducted by Japanese scientists show that regular consumption is able to increase intelligence and improve memory, has a beneficial effect on the central nervous system.

Nutritional value

Let's look at the nutritional value of 100 grams of cooked rice (in the table below you can see the results for raw).

There are only 111 calories in 100 grams of cooked brown rice. 23 grams are set aside for carbohydrates, with 1.8 grams of fiber, 0.9 grams of fat and 2.6 grams of protein.

Brown rice also contains omega-3 and omega-6 fatty acids, 27.3 milligrams and 603 milligrams, respectively.

The shell of brown rice is rich in B vitamins, minerals, cellulose and folic acid, contains zinc, phosphorus, potassium, selenium, copper, is a good source of manganese and magnesium.

One serving of cooked rice provides 88% of the required daily dose of manganese for the body. The element in turn provides an indispensable aid for the production of energy from proteins and carbohydrates, is directly involved in the synthesis of the most important fatty acids for the body. This little-known mineral is vital for many processes in the body, such as bone development, wound healing, metabolism of muscle contractions, nerve function and blood sugar regulation. Often people neglect less well-known minerals such as manganese, but its deficiency is associated with an increased risk of developing metabolic syndrome, bone demineralization, impaired growth and low fertility.

Health benefits

Replacing refined rice grains with brown can help you lose weight.

Refined white rice, like white pasta and white bread, lacks the fiber and nutrients found in whole grains. For example, in 1 cup of brown rice there is 3.5 grams of fiber, while in white only 1 gram.

Fiber creates a feeling of satiety, and this helps reduce calorie consumption in general. Studies show that people who eat more whole grains (such as brown rice) have significantly lower weight than those who do not eat such products.

Women who get more fiber through food reduce their risk of gaining weight by nearly 50%.

A study among a group of women included 150 grams of brown rice a day in the diet of 40 women. They showed significant weight loss compared to the other group, in which the women ate the same amount of white.

In addition to the benefits of brown rice, we also reduce inflammation and maintain stable blood levels.

There is no doubt that brown rice is a healthy food, it is rich in fiber and beneficial compounds that can reduce the risk of heart disease.

A study of 560,000 people found that people who consumed the most fiber had a 24-59% lower risk of developing heart disease, cancer and respiratory disease.

Consumption of brown rice reduces the risk of coronary heart disease by 21% compared to those who do not eat whole grains.

In addition to being a good source of fiber, brown rice also contains lagnan compounds, which reduce the risk factors for heart disease. Diets high in lignan-rich foods, such as whole grains, flaxseeds, sesame seeds and nuts, have been linked to lower cholesterol, lower blood pressure and reduced arterial stiffness.

Moreover, brown rice is high in magnesium - a mineral that plays a crucial role in keeping the heart healthy.

Reducing carbohydrate intake in diabetes is very important for controlling blood sugar.

Although carbohydrates play the biggest role in blood sugar levels, it doesn't hurt to add a little brown rice by controlling the amount. Unlike white, it will lower blood sugar and keep it stable without raising it sharply after a meal.

Consumption of foods with a low glycemic index is essential for people with diabetes. The rapid rise in blood sugar increases the release of insulin and ghrelin, which increase the feeling of hunger, so you will consume more food instead of the other way around.

Reducing ghrelin levels helps control blood sugar and helps people with diabetes control their hunger.

As a preventative measure, consuming brown rice instead of white reduces the risk of developing diabetes.

There are thousands of ways to include brown rice in your diet, it is a universal product. You can eat it with eggs, vegetables, oatmeal and wherever you put white rice.

It is used to make various gluten-free products, such as pasta, so it is also suitable for anyone who follows a gluten-free diet.

You can make meatballs from rice or combine it with your favorite products. Brown rice gives a lot of room for expression and goes well with both salty and sweet products.