15 Excellent Health Benefits Of Brown Rice

Most of the people prefer white rice over brown rice mainly due to its appearance, aroma and taste. White rice is, in fact, tasty, but it is not a healthier alternative to brown rice. It is an excellent source of magnesium, selenium, dietary fiber and many other essential nutrients. Brown rice is considered as an excellent staple carbohydrate since the outer shell of the grain is separated. Brown rice or the less processed rice is highly nutritious even though it takes a lot of time to cook, but it can benefit your health in numerous ways.

Here Are The 15 Excellent Health Benefits Of Brown Rice:

Helps Maintain Body Weight:

Including dietary fiber-rich foods in the diet is the initial diet change for weight loss. Brown rice is one such food that gives you the feeling of fullness and helps maintain a healthy body weight. It even helps in weight loss as well. It has lower glycemic index when compared to white or processed rice.

Rich Source Of Antioxidants:

It is an incredible source of antioxidants as well. It has higher levels of antioxidants which are usually available in berry fruits.

Prevents Heart Diseases:

Brown rice is an excellent source of dietary fiber. Foods rich in dietary fiber helps lessen the risks of cardiovascular disorders. Less processed or brown rice has a layer of tissue which is removed when processing white rice, might slow down the action of Angiotensin protein( a protein responsible for an increase in blood pressure and atherosclerosis).

Stabilizes The Levels Of Blood Sugar:

Brown rice helps maintain optimum blood sugar levels. People consuming brown rice regularly are at least 60% less prone to diabetes, say experts. Also, people consuming at least a cup of white processed rice are at a higher risk of developing diabetes at an early age.

Lowers Bad Cholesterol:

LDL or bad cholesterol levels can be lowered after consuming brown rice regularly due to the presence of fiber in it. Some ongoing research studies also indicate that oil present in brown rice helps maintain the balance of good cholesterol.

Abundant Source Of Magnesium:

Brown rice is a fantastic source of magnesium as well. A cup of brown rice can meet around 80% of the daily requirement of manganese. This nutrient helps in producing fatty acids responsible for healthy functioning of nervous system. Also, manganese helps in synthesizing fats and protecting from free radicals.

For A Healthy Bowel Functioning:

Being a rich source of insoluble fiber, brown rice can help in improving bowel functioning. The fiber helps absorb water and moves stool faster via the colon. Hence, it prevents constipation and maintains regularity.

Rich Source Of Selenium:

Being a rich source of selenium and other phenols, brown rice helps in reducing the risks of colon cancer. Selenium, a trace mineral not only helps prevent colon cancer but also acts as an antioxidant essential for reducing the symptoms of asthma, heart diseases etc.

Prevents Gallstones:

Consuming a cup of brown rice will lower the risks of developing gallstones in women because of the presence of insoluble fiber in it. Few research studies have mentioned that diet including high insoluble fiber content helped lower the risks of gallstones by 13% in women when compared to others.

Protects From Breast Cancer:

Phytic acid found in brown rice help inhibit the growth of cancer cells that lead to breast cancer. Manganese in it helps protect from free radicals and cancer-causing agents, says research scientists.

Good For Digestion:

It is a healthy staple carbohydrate which can be included in our diet for a healthy digestive system. It is a rich source of fiber and aids in digestion. It prevents constipation and helps maintain a healthy digestive tract.

For Healthy Bones:

Brown rice is abundant in magnesium, a nutrient which is essential along with vitamin D and calcium for healthy bones. This nutrient in brown rice is helpful in lowering the risks of osteoporosis and low bone density later in life.

Good For Lactating Women:

Brown rice is helpful in creating a positive impact on the mental health of the breastfeeding women. Few studies have claimed that consuming a cup of brown rice regularly improved the body’s ability to combat stress besides boosting immunity levels in lactating women.

Acts As An Anti-depressant:

Brown rice helps treat anxiety disorders and acts as an anti-depressant. The essential amino acids in brown rice act as neurotransmitters and activate the brain and nervous system. They help in reducing stress, anxiety and helps in improving the state of mental health.

Treats Insomnia:

Brown rice is considered as a natural source of a sleep-inducing hormone known as melatonin. Including brown rice in diet can assist in effective functioning of this hormone thereby relaxing nerves and inducing quality sleep.