Rice - the very term reminds us about our life and living! It is the staple food for many people across the world, and hence, the governments of various nations have incorporated various techniques like food fortification to increase their nutritional value. This has allowed people to meet their nutritional requirements by the intake of very few foods. There are various varieties of rice available in the market today from raw to milled to polished. But which one is the best for your health?
When rice is milled and polished, you get white rice. White rice is not only high in carbs and low in fiber, but also easier to digest as it converts starch into glucose faster. This contributes to weight gain and obesity, and also raises your blood sugar level rapidly contributing to increase in diabetes risk. Also, the process by which white rice gets produced involves loss of many vital nutrients. For example, iron content is reduced by almost 60 percent, vitamin B3 by 67 percent, vitamin B1 by 80 percent, and vitamin B6 by a whopping 90 percent. It is more disappointing to note that rice, in its refined form, loses all its fiber.
Brown rice, on the other hand, is produced when the outermost layer, the hull, is removed from the rice kernel. This process causes the least damage to its nutritional value. Hence, brown rice is more nutritious than the usual white rice, unless white rice is fortified with all the B vitamins and iron.
With so many health issues like cardiovascular diseases, cancer and diabetes on the rise, why should not people bother to switch to brown rice which comes with so many health benefits? Brown rice, being rich in manganese, magnesium, selenium, B vitamins and dietary fiber, offers the following health benefits:
- Contains a Vital Nutrient like Manganese: Manganese helps in producing energy from protein and carbohydrate. The mineral also aids in the synthesis of certain fatty acids which are further utilized for the wellbeing of the nervous system as well as for the production of cholesterol and sex hormones. Manganese also acts as a co-enzyme in certain antioxidants, thus playing a role in protecting against the free radicals. One cup of brown rice satisfies 88 percent of your daily need of manganese.
- Helps in Weight Loss: The role of high fiber whole grains in weight loss is a well known fact these days. A study published in the American Journal of Clinical Nutrition states that whole grain cereals like brown rice play an important role in weight loss. Brown rice, being rich in fiber, keeps you full for a long time and hence controls your hunger. As a result, you eat less and this has an effect on your weight loss process.
- Helps in Lowering Cholesterol: A research done at the Louisiana State University, suggests that the natural oil of brown rice or even the rice bran oil can reduce the cholesterol level.
- Contains Selenium which Fights Free Radicals: Brown rice provides good amount of fiber and selenium, both of which help in lowering the risk of colon cancer. Selenium plays an important role in various metabolic pathways including the anti-oxidation system and thyroid metabolism. The mineral also improves immunity. In several animal studies, it has been suggested that selenium induces DNA synthesis and DNA repair in damaged cells. It also inhibits the proliferation of cancer cells. The mineral also works with vitamin E and helps in the process of scavenging the free radicals.
- Provides Fiber: The fiber in brown rice helps in various conditions. It helps in decreasing the cholesterol level and improving the cardiovascular health. The fiber further cuts the risk of type 2 diabetes, decreases blood pressure and helps you to meet your weight loss goals.
- Supplies Magnesium: Like fiber, magnesium has been found to be helpful in various ailments. It has been found to help in reducing the frequency of migraines, and the risks of heart attack and stroke. It also helps in lowering blood pressure and controlling the severity of asthma attacks. Magnesium also helps in balancing the action of calcium by acting as a calcium channel blocker. It prevents calcium from entering into the nerve cells and thus keeps them relaxed.
- Reduces the Risk of Gallstones: According to a study published in the American Journal of Gastroenterology, the insoluble fiber in brown rice helps in cutting down the risk of gallstones.
You may have problems switching over to brown rice in one single day. The taste may not appeal to you. But there is no harm in changing a habit which is beneficial to your health. You can take one step at a time. Start taking brown rice in small portions by mixing it with the white rice which you take daily. Retraining your taste buds and allowing some time to get adjusted to a new taste will allow you to make a complete switchover in the long run.
