For centuries, rice has been the traditional diet of India. Rice is a staple diet especially in the eastern, north-eastern and southern part of the country.
Brown rice is particularly nutritious since it is an unpolished whole grain. The outermost layer or the ‘hull’ is removed leaving the germ and bran intact, which renders all the essential nutrients. As a result, it retains many nutrients usually not present in the white rice such as vitamins, antioxidants and minerals.
If you are willing to shift to brown rice but not quite convinced, have a look at its manyhealth benefits. It could be a great way to switch towards healthy eating habits in the lockdown.
Boosts Heart Health
Brown rice is replete with fiber which is an essential to help reduce plaque formation in arteries. Another phytonutrients present is lignans which is known to protect against heart diseases. In fact, this component can effectively reduce blood pressure, artery stiffness and cholesterol. One of the advantages of brown rice is that it contains magnesium too which contributes to keeping the heart muscle healthy and prevents failures and strokes.
White rice is packed with carbohydrates which can increase the chances of diabetes. In contrast, brown rice has low carb content and the insulin levels are minimally impacted. Daily consumption can lower the risk of type-2 diabetes. As it is low on glycemic index scale it leads to slower digestion. Therefore, only little changes take place in the blood sugar. The endothelial function of diabetic patients was also improved with brown rice consumption, according to a survey.
Promotes Weight Loss
Because of the high fiber content, one of the major benefits of brown rice is weight loss. It helps you stay full for a longer period which means less consumption of random junk food. Further, it regulates the hormones controlling your appetite and keeps away hunger. Surveys and studies across the globe have shown that women who consumed brown rice weighed consistently less compared to the ones eating white rice.
Brown rice is full of oil soluble fiber which helps to prevent bad cholesterol levels. This also helps reduce the risk of atherosclerosis.Brown rice can protect you against colon cancer. This is because fiber is able to eliminate the cancerous chemicals and manage high cholesterol levels. In fact, most whole grains have compounds like saponins, polysaturated fatty acids and plant sterols which have cholesterol lowering effects.
Improve Immune System
Brown rice is a proven healthy food which supports and promotes immunity. It is packed with minerals, vitamins and essential plant compounds, along with anti-oxidants to help prevent free radicals in the body. Brown rice is basically a high quality diet which enhances the body’s immune response.
There are plenty of brown rice recipes to cater to both vegetarians and non-vegetarians. In fact, it can be paired with many ingredients like fresh vegetables, lentils or chicken for a wholesome diet. Eggs, salsa, avocados and black beans can be added to make wholesome breakfast. Many choose to replace white pasta with brown rice pasta in recipes.
All in all, brown rice can be added to your diet in many ways for you to take advantage of its health benefits.