Thursday, 20 March 2014

HEALTH BENEFITS OF BROWN RICE


Brown rice (or "hulled" or "unmilledrice) is whole grain rice. It has a mild, nutty flavor, and is chewier and more nutritious than white rice, but goes rancid more quickly because the bran and germ—which are removed to make white rice—contain fats that can spoil.Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice.

Below are the health benefits of Brown rice

1. REDUCES THE RISK OF COLON CANCER
High levels of selenium and phenols in brown rice, reduces the risk of colon cancer. The high content of dietary fibers cleans the colon and improves digestion.

2. MAINTAINS CARDIAC HEALTH
High fiber in brown rice protects you against cardiac illness. A study carried out in University of Pennsylvania in Philadelphia suggested that the layer of tissue around brown rice, (which is polished off when making white rice), may reduce the action of protein Angiotensin II, which is known to increase atherosclerosis and blood pressure.

3. PROTECTS FROM CANCER
Lignin a phytonutrient present in brown rice inhibits the growth of cancerous cells.

4. HELPS MAINTAIN HEALTHY BODY WEIGHT AND WEIGHT LOSS
Brown rice is an excellent source of dietary fiber, and also has a lower glycemic index than white rice, meaning it will generally cause a more stable and long lasting rise in blood sugar levels. It's gluten-free rice.

5. CONSTIPATION GUT FRIENDLY FOOD
Brown rice contains insoluble fibers, which aids digestion and prevents constipation. Brown rice is one of the best gut friendly foods.

6. EXCELLENT FOOD FOR DIABETICS
Brown rice stabilizes the blood sugar levels, therefore, it’s an excellent food for diabetics.
Studies show that those who consume one half cup of brown rice daily, reduce their risks of developing diabetes by 60%. On the other hand, those who consume white rice regularly increase their chances of developing diabetes 100 fold.

7. BEST FIRST FOOD FOR BABIES
Brown rice or brown cereals is the first food for babies, because it’s high reserves of nutrients and fibers. Nourish your baby with brown rice.

8. FIGHTS FREE RADICALS
Brown rice has magnesium.Magnesium plays a dual role, it fights free radical and also involved in energy production.

9. PROMOTES BONE HEALTH
Brown rice is a rich source of magnesium, which is a key nutrient required for healthy bones along with calcium and vitamin D.
Magnesium is a key nutrient to build bones and its deficiency has been associated with low bone density and osteoporosis later in life. One cup of brown rice contains about 21% of your daily magnesium requirements and 3.5gms of fiber.

10. PREVENTS GALLSTONES FORMATION
Insoluble fibers present in Brown rice prevent gallstones.

Brown rice is delicious and an amazing staple food. Clearly brown rice is a healthy choice.

Do you know how to cook brown rice?


It is easy and basic, but it takes a little more water and time than regular white rice. Here’s how to cook brown rice.
The method of preparation is the same as the regular rice, but before cooking, you need to soak them for 45 minutes. For one cup of brown rice, add two and half cup of water and a little salt and place it over the stove. Brown rice usually takes 40 -50 minutes to cook. However, you should begin checking it after 30 minutes to prevent it from burning.


Source: Healthy Living US

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Reference

Brown rice". WHFoods. Retrieved 2014-03-20.