Brown rice is an unrefined and unpolished whole grain which is produced by just removing the surrounding hull of the rice kernel. Its grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.

 

Most of us are aware about the fact that brown rice is better than white rice. The reason that makes it stands out is the super quality and quantity of nutrients which the brown rice offers. Unlike white rice, it does not go through the process of milling and polishing and hence retains its immense treasure of healthful components.

 

Brown rice is beneficial for diabetic and hyperglycemic individuals. It has a low glycemic index which is helpful in reducing insulin surges and assists in the stabilization of blood sugar levels in the body. A comparative study conducted in this regard has revealed that it is rich in phytic acid, fiber, and essential polyphenols. It is a complex carbohydrate which helps in slower release of sugars as compared to white rice.

 

Brown rice is rich in powerful antioxidants which extend their protection against the damage caused by oxygen free radicals. It contains an important antioxidant enzyme called superoxide dismutase which protects the cells from oxidation damage during energy production. A comparative study involving white and brown rice has suggested that brown rice exhibits superior radical scavenging activity and aids in the prevention of various oxidation-mediated diseases such as coronary heart diseases.

 

Brown rice is instrumental in seeking weight control for the people combating with obesity. It contains manganese which helps to synthesize the body fats. A research study conducted in this regard has revealed that consumption of whole grains such as brown rice has positive effects on the body with respect to reduction in body mass index and body fat. It also enhances the activity of glutathione peroxidase, an antioxidant enzyme and helps elevate the levels of HDL cholesterol in the obese individuals. Another comparative research has also advocated the anti-obesity effects of germinated brown rice.

 

Sprouted brown rice is beneficial for the mental health of the lactating mothers.  An investigative study has shown positive results in the nursing women with respect to reduction in mood disturbances, stages of depression and fatigue.  It has also suggested that consumption of brown rice during lactation enhances body’s ability to resist stress and improves overall immune defense.

 

Brown rice is healthful staple which can be added to the daily diet for keeping a healthy digestive system. Fiber present in helps regulate the bowel function and keeps a fuller feeling. A comparative study investigating the effects of white rice and brown rice during gastric digestion has made it qualitatively evident that the bran layer on brown rice prevents the absorption of acid and humidity resulting in better texture retention. Fiber content also brings relief from other troubling conditions such as constipation and colitis.

 

Brown rice is rich in selenium which is beneficial for a healthy heart. Consumption of whole grains such as brown rice helps reduce the blockage of arteries due to plaque buildup. This protective action is contributory in the reducing the risk of cardiac disorders such as high hypertension and vascular diseases. Studies conducted in this regard have suggested that the tissue surrounding the grain of brown rice contains a healthful component which acts against the endocrine protein angiotensin II, implicated in the development of high blood pressure and atherosclerosis or hardening of arteries.

 

Brown rice is a healthy option for maintaining healthy levels of cholesterol attributing to the presence of naturally occurring oils. An investigative study has revealed that it possess hypocholesterolemic qualities and regulates cholesterol catabolism. It contains beneficial nutrients that help in lipid and glucose metabolism. 

 

Your Health Is Our Concern!

 

Mawuena Workartey/ Ghanahospitals.org