Rice has been cultivated for consumption since ancient times, somewhere around 9000 years ago. Rice can be defined as the seed of grass species, the Latin name known by Oryza sativa or Asian rice or African rice (Oryza glaberrima). As a cereal grain, it can be termed as the most preferred food for almost the population in the Asian regions. The population derives their nutrient and calorific intake mainly from rice.
Though rice comes in different varieties and throughout the year, the most talked argument even today is whether brown rice is better or white rice? To put an end to this, we have researched and clarified which rice is healthy for you to consume. So, here is the answer to it:
Apparently, Brown Rice has more nutrients than its counterpart, and the benefits are numerous.
Whatever rice type it maybe, it goes through a proper rinse before it is cooked. Rinsing removes all the starch. There are some practices where rice is soaked to conserve resources, reduce the cooking time, etc.
Why Is Brown Rice A Superfood?
The brown rice is soaked in water for almost 20 hours for germination, activation of enzymes and amino acids. These components increase the number of nutrients in brown rice.
Why Is Brown Rice Healthier Than White Rice?
The color distinguishes the two types of rice. Every rice grain has multiple layers. If the hull, the outermost layer of the rice is removed, you have what is called the brown rice. This rice part has many nutritional components, but when it is milled and made into white rice, it will be plain starch that lacks from many healthy components.
According to health experts and research scientists, brown rice contains many natural nutrients than white rice, which includes:
- Niacin (vitamin B3), and
How Brown Rice Keeps Us Healthy?
When brown rice is transformed into white rice, many of its vitamins like B1, B3, B6, iron, dietary fiber and other essential fatty acids are destroyed. Hence, what you are consuming on a daily basis is actually zero in nutrition. So, cut down white rice and start consuming brown rice instead. To make you aware of what Brown rice can do, we have listed some benefits.
1. Brown Rice Is Fortified With Manganese
Manganese is a vital constituent that helps in producing energy from carbohydrates and protein. It is also involved in fatty acids synthesis that is imperative for proper functioning of the nervous system and production of cholesterol.
2. Brown Rice Is Rich In Fiber And Selenium
If you are a health freak, you would have known the importance of cleansing. Talking about internal body cleaning, even you know that white rice is a BIG NO. If you take colon cleansing, for example, it requires, at least, one-time wash in every three to four months, during which you are supposed to be on a fruit and vegetable diet. Going green sounds fine but when you do it, you will know how hard that is. You will always have the urge to eat grain-based food to satisfy your hunger.
Since white rice is not recommended, people often switch to brown rice. Hence, if you are having thoughts about colon cleansing or suffer from stomach problems, brown rice can be a great assistance. Its high fiber components remove cancer-causing substances from the colon easily. Also, selenium in them reduces the risk of colon cancer. Selenium is one of the essential components in metabolism and other functions such as thyroid hormone metabolism, immune function and antioxidant defense systems.
3.Low Glycemic Index (GI) Than White Rice
Ingesting of food can bring about changes in blood sugar levels. The higher value denotes the fast pace of digestion of the specific food and the simultaneous rise of blood sugar levels. In the case of a lower GI, the food gets digested slowly, and it will raise blood sugar levels.
4. Significant Cardiovascular Benefits For Postmenopausal Women
Incorporating brown rice in the diet is good for people, who have ailments ranging from high cholesterol, high blood pressure to cardiovascular diseases. Also, it benefits women, who have post-menopause.
5. Brown Rice Substantially Lowers Type 2 Diabetes Risk
Brown rice is enriched with magnesium. This trace mineral holds the key for the majority of body functions and is a part of at least 300 enzymes. In recent times, research has been conducted on the medicinal aspects of brown rice and women who partake this rice have been found to be more immune to type 2 diabetes. For more details on the importance of the trace minerals, magnesium, please check this link.
6.Whole Brown Rice Lowers Cholesterol
The d natural oil present in brown rice can reduce cholesterol. We do not say this. It is clearly specified in the research paper from Louisiana State University.
7.Offers Immunity Against Breast Cancer/Bladder Stones
The natural fiber found in brown rice offers immunity against breast cancer in pre-menopausal women. Gallstones are also avoided due to the insoluble fiber present in brown rice. The insoluble fiber enhances the speed time for the food to pass through the intestines. Also, it improves the insulin capacity and decreases the triglycerides. Thus, preventing the formation of gallstones. It is also a valuable source of antioxidants.
8. It Helps In Weight-Loss
Brown rice is rich in minerals like phosphorous and manganese that helps in proper synthesizing of body fats and controls hunger. The high fiber content will make you feel fuller for long time, regulates bowel function, resolves constipation issues, prevents acid absorption, aids in weight-management and goes easy for digestion.
9. Good For Digestion
Studies suggests that the brown rice is rich in essential polyphenols, fiber and regulates the blood sugar level in the blood. Brown rice has low glycemic index. Brown-rice functions by slowly releasing the sugar (after break down) in to the blood thereby maintain normal sugar levels instead of sudden spike. Slow release of sugar will help the digestive system to process them and eliminate them better instead of a sudden sugar-spike. In case of white rice, the high glycemic index value will case the sudden sugar level spike which leads to slow process and high fat accumulation.
Given above are some of the numerous benefits of brown rice. However, to cook properly, you should prepare the recipes in a proper manner. Because of its outer coating, the duration taken to cook will be long, and you might require more water to make the recipe.
To be fit and healthy, brown rice is the ideal option than white rice.