The Many Benefits of Brown Rice
Some people can’t go without rice when they eat. Rice can be a good source of carbohydrates and other nutrients but did you know that you could have different options when eating your rice so you can get more health and nutritional benefits?
Rice comes in two types, the processed white rice and the unprocessed brown rice. Most people prefer the white rice because it is more tasty and delicious but if you want to get more nutritional benefits, then you must try the brown rice. So why does brown rice offer the most health benefits? Brown rice is processed in such a way that the outer part called the hull is not removed. This outer layer is rich in proteins, fatty acids and other vitamins and minerals, which can help prevent heart diseases like high blood. Thus, removing this layer from the processed white rice lessened its nutritional benefits by 45%.
We have always known….
Brown rice offers a lot of other health benefits which include:
1. Brown rice is rich in iron and fatty acids, which helps boost our body’s immune system. It also helps fight the free radicals in our body, which can help prevent cancer and improve cardiovascular health.
2. It is also rich in fiber, which promotes good digestive system, and helps lower cholesterol and sugar level.
3. Brown rice also contains antioxidants, which helps flushes out the bad toxins from our body. Antioxidants also helps increase a body’s energy, promotes healthy and glowing skin, improves our body’s disease fighting mechanism and prevents deadly diseases like cancer.
4. Brown rice is also recommended for those who want to lose weight as it helps balance the fat in your body.
New research on rice today…
1. The current guidelines from the Dietary Guidelines for Americans, in the US describes grains, especially rice as a primary source of carbohydrates. Yet, there is so much more to rice. New scientific evidence on the benefits of rice all around, including brown rice, is proving once again that having a regular diet of rice is really good for us.
2. Brown rice keeps your blood pressure healthy. Part of the tissue around the grains in the brown rice actually protects you from the protein called Angiotensin II which is contributes to high blood pressure. Brown rice eliminates this bad protein from your blood.
3. Brown rice keeps your sugars balanced. Researchers at the Harvard School of Public Health have discovered that brown rice lowers type 2 diabetes by 36% and white rice lowers the chances of developing diabetes by 16%
4. White rice soothes your muscles. The outer husk of the rice grain, suppresses the release of histamine and as a result eliminates inflammation.
5. Brown rice helps nerves thrive. There is a part of the rice see that becomes active when rice is placed in water, and which reduces any risk to nerves and vascular functioning.
6. Black rice promotes energy and skin health. Black rice has more antioxidants than you can get from a handful of blueberries, and more fibre and vitamin E as well.
In all, it is nutty, sweet and versatile, always enjoyable in flavor but also nutritious and an important contributor to maintaining your health. Why? It is super rich in complex carbohydrates, that we knew, but now we also know rice is packed with vitamins and minerals; niacin, folate, vitamin E and potassium, antioxidants, dietary fibre and phytonutrients. Best of all, it pairs with just about anything you like, vegetables, fruits, meat or seafood.
Did you know there is more?
1. Research that studied women who ate a regular diet of brown rice, over 12 years of their live were slimmer, did not gain extra weight and reported feeling healthier than other women.
2. Rice is the least allergenic of the cereal grains, tolerated by children, and people with digestive difficulties or sensitivities.
3. The type of B vitamins that are plentiful in brown rice feed and enrich the nervous system.
4. Brown rice and black rice have been found to relieve depression.
5. Brown rice is a good natural remedy for nausea, diarrhea and diabetes.
6. Brown rice does not contain gluten; the absolute best benefit in today’s world of unhealthy diets of overly processed food and gluten rich grains. In fact, gluten has been found to worsen attention and behavior difficulties in children, and to make regulating blood sugar much harder.
7. Finally, a recent study by researchers at the RIKEN Plant Science Center showed that the giant nutritional impact of rice is directed by the metabolites in the rice. 131 of them, including amino acids, lipids and flavonoids
Because of these many health benefits, brown rice is readily available now in the market. They are very easy to prepare as some can be cooked in just 90 seconds using a microwave oven or the bag of rice can be dropped straight to a boiling pan and will be ready in 10 minutes.
Your weekly meal planning with rice…
Rice can be a perfect complement to any meal and what a better way to enjoy your meal than with your nutritious brown rice. Here are some ways to enjoy very easy dinners that will provide you with all the health benefits of rice.
1. Meatloaf, corn and rice.
2. Chicken, brown rice, peas and sweet potatoes
3. Risotto with brown rice
4. Chili with rice
5. Stir-fry with rice
There is no end of creative options, especially given the newer varieties of rice either. Imagine an aromatic, soft-cooking, long grain rice, a jasmine-style rice, and charleston gold rice. Remarkably these rice products and other varieties are grown in more than 75 percent of the rice acreage in the US. This makes buying rice simple; as easy as it is to cook rice.
Prepare your brown rice perfectly by soaking it before cooking, cooking it in boiling water and letting it simmer for almost an hour. Serve immediately and by eating just two meals with brown or white rice each week, you live healthier. If you add foods with buckwheat, oats, wheat berries, and millet your body will celebrate the high fiber content and little fat. Then there is quinoa, another whole grain but it is also high in protein and fiber; making you feel full and satisfied. Combine any of these with fish or broccoli and sweet potatoes, a couple of times a week, and you will be giving your body the best of the “super foods” on a regular basis. Now, that’s heart smart.