Health Benefits of Brown Rice
Irrespective of which you might eat, brown rice is the whole form from which white rice is obtain in the process of it being milled. White rice might taste better and is more palatable than it browner counterpart but the health benefits far outweigh the white one. This is because white rice is striped off its nutrient such as fibbers, vitamins and minerals to increase it shelve life.
At times just to make it more appealing additional artificial nutrients are added to make it tastier to the tongue.
Nevertheless, brown and white rice are both rich in carbohydrates, but the browner one is a whole grain and has much more nutrients than its whiter brother. As a matter of fact, whole grain foods as said to lower cholesterol and prevent strokes, heart disease and type II diabetes.
The reason why?
There are many differences white rice and brown rice in its consistency. The nutritional values all depends on the process it is manufactured under and most manufacturers with have its nutritional facts on its packaging.
Brown rice is much higher in dietary fibres than its white partner. It can provide you with 1 to 3 grams or more fibres in comparison to white rice.
Dietary fibres help in constipation and proper bowel moment, in addition to this, it helps you in a number of others ways.
- Makes seem fuller faster and less carb intake helps in weight management.
- Reduced cholesterol level
- Lower blood sugar levels, lower risk of diabetes
- Lower risk of heart disease
- Provides gut bacteria
How much of fibre you need on day to day bases depends on several factors such as you age and caloric intake.
Brown rice is a good source of Manganese on the other hand white rice isn’t. This is a mineral which is important for the production of energy and antioxidant.
Again Selenium is found in brown rice that plays a vital role in hormone production of the thyroid and protection of antioxidants. It works along with vitamin E in protecting cells from cancer.
Brown rice is a good amount of magnesium. Half a cup of cooked rice provides about eleven percent of it as recommended.
This element has some vital functions for the body like coagulation of the blood, contraction of the muscles, production of cells and development of the bones.
How much you need of magnesium all depends on your sex and age. Averagely a grown up needs about 270 to 400 mg a day and lactating women a higher intake.
You will get about 195 to 222 mcg of foliate in brown rice that is about half what you need each day. This compound helps your body to make DNA and genetic material that supports the division of the cells that is necessary for all and more so for pregnant women. On an average you need about 400 mcg, pregnant females 600 mcg and those who are breast feed about 500 mcg.
Arsenic is to be found in rice whether brown or white or organic or normal. It is a heavy metal that collects over time and is difficult to remove from the body. It is advised to eat other grains to limit the exposure to rice.
Should eat brown rice for I have diabetes?
Both the rice has high glycaemia score. This shows the impact on blood sugar levels. Brown rice has a lower GI than white rice, it is absorbed more slowly into the blood stream but whole grain is better in this regards.
Brown rice is healthier than white rice as it has greater amounts of fibre, manganese and other nutrients plus it has no additives like white counterpart.