Rice is the most common food consumed by more than half of the world’s population. Rice can be mixed with any flavor and seasoning, making the base for dishes like soups, salads and casseroles.
Rice comes in many shapes, sizes and colors. There are different types of rice.
• Brown Rice – Brown rice is a whole grain rice with more nutrients than white rice.
• Basmati Rice – Long grain rice with strong flavor and aroma.
• Jasmine rice – Long grain fragrant rice (also known as fragrant rice) has a unique aroma and taste.
• White rice – Rice that has been processed and polished to remove the hull, bran and germ that change the taste, texture and appearance of the rice.
• Black rice – Also known as brown rice or purple rice has a mild flavor and chewy texture.
• Red Rice – Another type of rice with a red bran. Red rice has a grainy flavor and is usually eaten unmilled or milled.
• Arborio Rice – Short grain rice commonly used in Italian dishes.
• Glutinous rice – A sticky, short grained rice commonly used in Asian cuisines.
The most common types of rice are brown rice and white rice. However, brown rice is a whole grain food that has gained popularity due to its high nutritional value; It also offers a wide range of health benefits compared to white rice.
What is brown rice? Brown rice is unmilled and unpolished whole grain rice. This type of rice is obtained when the hard husk is removed, leaving the bran and germ full of nutrients intact, unlike white rice, which has the bran .
Nutritional value of brown rice: 100g of brown rice contains 82 kcal of energy; 1.83 g protein; 0.65g total lipids (fats); 17.05g carbohydrates; 1.1g fiber; 0.16g sugar; 2mg calcium; 0.37mg iron; 3mg sodium; 0.17g fatty acids.
* Health benefits of brown rice .
* Helps in weight loss: Brown rice contains a good amount of fiber. Consuming fiber helps keep the stomach full for a long time and prevents unwanted cravings. This helps with weight loss because fiber is a natural appetite suppressant. Studies have shown that women who eat more whole grains weigh less than women who eat less whole grains.
* Promotes heart health: Brown rice is high in fiber and plant compounds called lignans that may help lower cholesterol levels and reduce the risk of heart disease. One study has shown that eating whole grains like brown rice improves cardiovascular function and metabolism. Additionally, another study has shown that eating whole grains can reduce the risk of heart disease.
* Diabetes control: Brown rice is a low glycemic index (GI) food, which may help prevent the risk of type 2 diabetes. The glycemic index is a measure of how quickly or when it is absorbed. slow and the degree of increase in blood sugar in the body. High GI foods are digested and absorbed quickly, raising blood sugar, while low GI foods are absorbed slowly and will not raise blood sugar. One study compared the blood sugar-lowering effects of brown rice and milled rice. The results showed that brown rice has a high amount of fiber, phytic acid, polyphenols and oil, which is more beneficial for diabetics than milled rice.
* Prevents Chronic Diseases: Brown rice is an excellent source of antioxidants that can reduce the risk of several chronic diseases such as coronary heart disease, cardiovascular disease, cancer, infectious disease, respiratory disease respiratory tract and diabetes.
* Improves Digestive Health: The fiber content in brown rice helps regulate bowel movements. A study published in the Journal of Food Science showed the effects of brown rice and white rice on digestion. Research shows that the bran layer on brown rice improves digestion and helps with proper bowel movements.
* Maintains bone health: Brown rice contains good amounts of calcium, an essential mineral needed to build strong bones and teeth.
* Supports the functioning of the nervous system: Brown rice can support the normal functioning of the nervous system thanks to the presence of iron. Iron is an important mineral needed for proper nerve function – it prevents brain diseases.
* Good for Lactating Mothers: Studies have shown that breastfeeding mothers who eat wholegrain brown rice are less likely to experience low levels of depression, anger, and fatigue, leading to a reduction in mood disorders. . In addition, eating brown rice also helps increase immunity in nursing mothers.
* Cancer management: Studies have shown that brown rice extract with high levels of gamma-aminobutyric acid (GABA) can suppress the growth of leukemia cells and induce cancer cell death. .
* Preventing Neurodegenerative Diseases: The presence of gamma-aminobutyric acid (GABA) in whole-grain brown rice has been proven.
It is known to have neuroprotective effects against neurodegenerative diseases such as Alzheimer’s disease and Parkinson’s disease.
* Gluten-free: Brown rice is gluten-free, making it the perfect food for people with gluten sensitivity. People with fatty diarrhea cannot eat gluten-containing foods such as wheat, barley, or rye because gluten triggers an immune response that damages the small intestine.
Side effects of brown rice: Arsenic occurs naturally in soil and foods such as rice, vegetables, and other grains contain arsenic. Brown rice contains 80% inorganic arsenic because it has a germ layer, which retains a significant amount of inorganic arsenic. Therefore, brown rice should be eaten in less quantity than white rice.
How much brown rice should you eat per day? Healthy adults should eat 1/2 cup to 1 cup of brown rice per day.