Whenever you watch cooking shows on television, you see many different dishes that are paired up with the traditional white rice. You yourself may be used to consuming this dietary staple for years. Nowadays, it's not uncommon to find many varieties of rice during your trips to the local grocery store. One variety in particular is worth considering in terms of healthy eating and meeting your fitness goals-brown rice.
Brown Rice Description
Brown rice is unmilled or partially-milled rice. It possesses a mild nutty flavour and is more nutritious than white rice. Certain rice varieties such as sticky rice, short grain and long grain may be eaten as brown rice. It has a shelf life of approximately six months.
In processing brown rice, only the outermost layer or hull, of the rice kernel is removed. Removing only this outermost layer is the least damaging to its nutritional value. The traditional process which involves comprehensive milling and polishing of brown rice to white rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the vitamin B6, half of the manganese, half of the phosphorus, 60% of the iron and all of the dietary fiber and essential fatty acids. In short, white rice is rice that has lost many nutrients.
Health Benefits of Brown Rice
Listed below are the health benefits of brown rice:
Manganese-this trace mineral helps produce energy from carbohydrates and protein. It is involved in the synthesis of fatty acids which are important for a healthy nervous system and in the production of cholesterol, which is used by the body to produce sex hormones.
Fiber and selenium-brown rice is loaded with fiber (it provides 14%of your daily value) . It also provides you with 25% of your daily value for selenium. Both fiber and selenium reduce the risk of colon cancer. In addition, brown rice boasts of the presence of Inositol hexaphosphate, a molecule that has high cancer prevention properties. Brown rice can help prevent certain aggressive cancers such as pancreatic cancer.
Magnesium-the presence of magnesium in brown rice helps reduce the severity of asthma, lowers blood pressure, reduces the frequency of migraine headaches as well as the risk of heart attack and stroke. A cup of brown rice will give you 21% of the daily value for magnesium.
Gallstone prevention-brown rice can help women avoid gallstones, according to a study by the American Journal of Gastroenterology.
Cholesterol reduction-when rice is polished to become white, the rice bran oil is removed. Not so with brown rice. This rice bran oil contains gamma-oryzanol, a compound that lowers cholesterol and reduces triglycerides.
Type 2 diabetes risk reduction-one study concluded that people who consume five or more servings of white rice per week had a 17% increased risk of diabetes. In contrast, eating two or more servings of brown rice weekly was associated with an 11% reduced risk of developing type 2 diabetes. White rice has a higher glycemic index than brown rice. That index is a measure of how fast a particular food raises blood glucose levels, compared with the same amount of glucose.
Now that you know what eating brown rice can do for you, why hesitate any further? Staying in shape means striking a delicate balance among your exercise, nutrition and sleeping habits. Including brown rice as your dietary source of carbohydrates is one big step you can take in committing to a fitter, healthier you.