Brown Rice Benefits, Nutrition, And Its Side Effects

brown rice benefits

Brown rice benefits different parts of bodies. Brown rice helps keep your heart healthy. It’s a rich source of dietary fiber, which can reduce your risk of death from heart disease. Brown rice also contains high levels of magnesium, which can help make you less vulnerable to heart disease and stroke. Here we are going to discuss the benefits of brown rice for health.

Brown Rice Benefits for Health

Brown rice helps to weight loss

Brown rice is one of the famous food used for weight loss. It is rich in dietary fibers that help to keep you full over a longer time, so choosing fiber-rich foods may help you consume fewer calories overall. Replacing brown rice with white rice can help to reduce your belly fat too. Different studies suggest that people who eat more brown rice weigh less than those who eat white rice.

Brown rice controls blood sugar level

To control blood sugar naturally, include low carbohydrates and fats in your diet. Brown rice is the best option for it. It is beneficial to control blood sugar levels as it has a low glycemic index. A low glycemic index means the food you consume digests slower and it doesn’t cause your blood sugar to spike after that. Studies show that by eating three servings per day of whole grains like brown rice, you can reduce your risk of developing type 2 diabetes by up to 32%. Brown rice contains phytic acid, fiber, and essential polyphenols that help in the slower release of sugars, keeping us healthy.

Brown rice aids digestion

Brown rice is a helpful staple that can be easily added to the daily diet to optimize the digestive system. The fibers present in brown rice help to regulate intestinal movements and keep your bowel movements regular. They have excellent results to cure colitis and constipation.

Brown rice controls cholesterol levels

It is a preferable choice for many people because it contains a low level of cholesterol. The oil present in brown rice is known to reduce the levels of bad cholesterol (LDL cholesterol) to a large extent. The fiber in brown rice binds to the cholesterol in the digestive system and helps in its excretion.

Brown rice neuroprotective effective

Brown rice helps to cut down the risk of cognitive dysfunction and neurodegenerative disorders. They are rich in fibers that lower the cholesterol levels known to add to the risk of neurodegenerative diseases. This rice can help cut down on cholesterol by replacing it with healthier nutrients, such as fiber. It is also beneficial in treating various diseases like Parkinson’s or Alzheimer’s. They also help to cure depression, anxiety, or stress.

Brown rice improves maternal health

Brown rice works amazingly in postpartum depression. Consumption of this rice showed positive results in nursing women to improve disturbed mood, stages of depression, and fatigue.

Brown rice maintains bone health

Brown rice is rich in calcium and magnesium and help to maintain bone health. It is helpful to treat medical conditions such as arthritis and osteoporosis.

Brown rice help reduce obesity

Brown rice is one food shown to be instrumental in weight control for many people combating obesity. A study conducted in this regard revealed that whole grains such as brown and black rice may have positive effects on the body concerning a reduction in body mass index and fat. They might also enhance the activity of glutathione peroxidase, an antioxidant enzyme linked with elevating the levels of HDL (good) cholesterol in obese individuals. Another comparative animal research study also suggests the anti-obesity effects of the germinated variety.

One Cup Brown Rice Nutrition

  • 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 Side Effects

Brown rice has the bran and germ intact, both of which are responsible for giving it its high fiber. The bran and germ can also irritate the digestive tract, leading to digestive problems like bloating, diarrhea, constipation, and leaky gut syndrome.

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