5 important benefits for our health

Brown rice is rich in antioxidants, powerful compounds that protect cells from damage and support healthy aging.

Brown rice is one of the most popular grains worldwide as a substitute for white rice to those who want to eat healthier.

Brown rice contains relatively higher amounts of fiber, more protein than white, unsaturated fat, antioxidants and other nutrients that have many benefits for our health.

In fact, white and brown rice come from the same plant. However, what makes brown “different” is that it undergoes less processing and thus retains more nutrients in its beans. It contains all three important parts of the grain: bran, endosperm and germ.

Benefits of brown rice

1. Fiber consumption

If you replace white rice with brown rice, you will increase the consumption vegetable fibersessential elements for the body that we usually get from fruits and vegetables.

Eating more fiber promotes healthy digestion, weight management, improved blood sugar control, lower cholesterol, cancer prevention, and more. is associated with

2. Weight management

The fiber that brown rice, as we mentioned before, helps us control our weight because they make us feel “full” for longer.

If you want to watch your diet or even lose weight, replace a plate of spaghetti or rice with brown rice.

3. Effect on sugar level

Although brown rice contains carbohydrates that can raise blood sugar, it also contains fiber, which slows the release of sugar into the bloodstream and reduces the amount of total carbohydrates absorbed. This can lead to better overall blood sugar control. Therefore, whole grain foods are recommended for diabetics.

4. Lowers cholesterol

Eating more whole grains, such as brown rice, may reduce risk factors for heart disease, such as high cholesterol.

According to an analysis of 45 studies, people who ate the most whole grains, including brown rice, had a 16-21% lower risk of heart disease than those who ate the fewest grains.

Some of them is studying linked brown rice consumption to higher HDL (“good” cholesterol) and lower LDL (“bad” cholesterol) levels.

5. Rich in antioxidants

Brown rice is rich in antioxidants, powerful compounds that protect cells from damage and support healthy aging.
These antioxidants help your body remove unwanted toxins from our body and protect you from oxidative stress.

What to pay attention to

As with all foods, it’s important not to overdo it with brown rice, as it can backfire. Brown rice contains one ingredient phytic acid prevents the absorption of important metals such as iron, calcium and zinc.

This is 1.5 times more man from white rice, a heavy metal that can be toxic in large amounts. Therefore, you should be careful, especially women during pregnancy or breastfeeding.

Finally, if you have a sensitivity himselfeven in small amounts of brown rice, you may experience some unwanted symptoms such as an allergic reaction, gastrointestinal upset, or skin rash.

Leave a Comment