Health Benefits of Brown Rice

Rice is one of the most significant foods in the world, supplying around half of the daily calories for 1 / 2 of the world’s population. Obvious why in Asian countries, for example Thailand, rice is so sought after that the translation from the word “to eat” literally means “to eat rice.”

Inspired to name the types of rice they’re familiar with, people might be able to recall one or two. Yet, in fact there is an abundance of various types of rice-over 8,000 varieties. Oftentimes, rice is categorized by its size to be either short grain, medium grain or long grain. Short grain, that has the highest starch content, helps make the stickiest rice, while long grain is lighter and has a tendency to remain separate when cooked.

Eat Brown Rice

Brown rice is a superb addition to any meal. It features a rich, chewy texture that would be ideal as a side dish; combined with beans, herbs, vegetables, or chicken; or put into a burrito or soup. An amount of brown rice is a superb source of selenium, which can reduce your cancer and heart disease risk. Since it contains 2 milligrams of vitamin E, this is an excellent antioxidant that can help repair your muscles. It may also help lower cholesterol and reduces the risk of metabolic syndrome, be responsible for obesity, diabetes and blood pressure.

Benefits of Brown Rice

Brown rice is basically the same as white rice, within the fact that it comes in the same plant. There isn’t any “brown rice” plant and “white rice” plant. The main difference between the two colored rices may be the process by which they are hulled. Wholegrain rice consists of several layers. When just the outermost hull is taken away, we end up with brown rice. It’s when the rice is further milled, taking out the bran and germ layer, that people end up with a whiter rice.
The rice will be polished, removing the aleurone layer, giving us the white rice that people most often see in shops.

Brown Rice Health Benefits

Unfortunately, when many of these layers are removed, we loose many of the nutritional content of rice, and therefore are left with nothing more than a refined starch. The primary purpose in removing many of these hulls of the rice, to create white rice, is the fact that these layers contain essential fats. When we begin to process rice, the fats become prone to oxidation when exposed to air. This makes the rice go south quickly. By removing these layers of essential fats, we extend the rices shelf-life, making it a much more marketable product.

Energy Production Plus Antioxidant Protection

A single cup of brown rice provides you with 88.0% of the daily value for manganese. This trace mineral helps produce energy from protein and carbohydratesand it is involved in the synthesis of fatty acids, that are important for a healthy nervous system, as well as in the production of cholesterol, which is often used by the body to produce sex hormones. Manganese is another critical component of an essential antioxidant enzyme called super-oxide dismutase. Super-oxide dismutase (SOD) is located inside the body’s mitochondria (the oxygen-based energy factories inside the majority of our cells) where it offers protection against damage in the free radicals produced during energy production.

Brown Rice is Rich in Fiber and Selenium

For individuals worried about colon cancer risk, brown rice packs a double punch when you are a concentrated source from the fiber needed to minimize how long cancer-causing substances spend in touch with colon cells, and as being a very good source of selenium, a trace mineral that’s been shown to substantially reduce the risk of colon cancer.
Along with supplying 14.0% from the daily value for fiber, a mug of cooked brown rice provides 27.3% from the DV for selenium, an important benefit because so many Americans do not get enough selenium within their diets, yet this trace mineral is of fundamental importance to human health. Selenium is definitely an essential component of several major metabolic pathways, including thyroid hormone metabolism, antioxidant defense systems, and immune function.
Accumulated evidence from prospective studies, intervention trials and studies on animal types of cancer has suggested a powerful inverse correlation between selenium intake and cancer incidence. Several mechanisms happen to be suggested to explain the cancer-preventive activities of selenium. Selenium can induce DNA repair and synthesis in damaged cells, to inhibit the proliferation of cancer cells, and also to induce their apoptosis, the self-destruct sequence the body uses to get rid of worn out or abnormal cells.

Lower Cholesterol with Whole Brown Rice

Here’s another reason to depend on whole foods, such as brown rice, for the healthy way of eating. The oil entirely brown rice lowers cholesterol. When Marlene Most and colleagues from Louisiana State University evaluated the effects of rice bran and rice bran oil on levels of cholesterol in volunteers with moderately elevated levels of cholesterol, they found that rice bran oil lowered their LDL (bad) cholesterol. The research, published in the American Journal of Clinical Nutrition, was split into two parts. First, 26 subjects ate a diet including 13-22g of soluble fiber each day for three weeks, then 13 switched to some diet that added defatted rice bran to double their fiber intake for five weeks. Within the second part of the study, a randomized crossover trial, 14 subjects ate a diet with rice bran oil for 10 weeks.ossover trial, 14 subjects ate a diet with rice bran oil for 10 weeks.