The dark color of brown rice is due to the bran layer and is rich in vitamins like thiamine, niacin, pyridoxine, and minerals like manganese, phosphorus, and iron. Although brown rice contains several vitamins and minerals, it is only consumed by a limited number of health-conscious and nutritionally aware people probably due to its longer cooking time, instability during storage, strong bran flavor, and undesirable texture. Brown rice, generally, contains fiber three times more than white rice.
The insoluble dietary fiber enhances the weight of stool, prevents carcinogenic actions in the intestinal mucosa, easy emptying of feces, and supports normal colonic microfloral growth to produce beneficial components such as short-chain fatty acids. chain fatty acids. The dietary fibers also have the potential to reduce serum cholesterol, low density lipoprotein and blood pressure, and to improve glycaemia and insulin sensitivity
With high fiber content, brown rice can protect against several colonic disorders. Brown rice is highly nutritious. It has low calorie and has a high amount of fibre. Furthermore, it is a good source of magnesium, phosphorus, selenium, thiamine, niacin, vitamin B6 and an excellent source of manganese. Brown rice is rich in manganese and selenium, which play a vital role against free radicals, which acts as a major cancer-causing agent.
Due to the presence of these elements and high dietary fibre, brown rice is associated with a lowered risk of cancer. Studies have also correlated the use of whole grains like brown rice with lowered levels of colon cancer. This may be related to its high fibre content, as fibre gets attached to carcinogenic substances and toxins helps to eliminate them from the body, and also keep them away from attaching to the cells in the colon.
Brown Rice Health Benefits
Helps in weight loss
Brown rice contains a good amount of fibre and dietary fibre helps to keep your stomach full for a longer period of time and reduce unwanted food Hunger. Brown rice is full of fibre. This helps to reduce your belly fat and lose weight and acts as a natural appetite suppressant.
Brown rice is a good source of nutrients such as vitamins, and minerals and low glycemic record, which will help to prevent the risk of type 2 diabetes. The Glycemic index is a measure of how quickly or slowly the food is absorbed and how much they raise the blood sugar levels in the body.
High GI foods are easily digested and absorbed, causing a rise in blood sugar levels, and low GI foods are absorbed slowly and digested and won’t raise your blood sugar levels.
Help to prevent chronic diseases
Brown rice contains major components such as antioxidants, minerals, antioxidants, lignans, and dietary fibre. Brown rice helps to decrease chronic health conditions such as coronary heart disease, cardiovascular disease, cancer, infectious diseases, and diabetes.
Better than white rice
Brown rice is healthier than white rice because it contains more protein, calcium, iron, sodium, and selenium. Unlike white rice, brown rice is an excellent source of vitamins and minerals. As a result, heart-healthy foods protect you against a variety of diseases and ailments, including cancer and diabetes.
Nutrition Facts Serving size (100g) apx
|Energy cal||82 cal|
|Dietary fibre 100g||1.1g|
Percent Daily Values (DV) are based on a 2000 Calorie diet
Brown Rice Recipe
- Brown rice Pongal
- Brown rice Payasam (kheer) with jaggery
- Fried brown rice
- Vegetable fried brown rice
- Brown rice chicken biryani
- Veg brown rice Pulao
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What are the benefits of Brown rice?
Brown rice is rich in calcium and magnesium, antioxidants help to strengthen bone health and decrease chronic health conditions such as coronary heart disease.
Is brown rice good for losing belly fat?
Brown rice is a highly nutritious food, making a better choice of dietary fiber food helps to keep your stomach full for a longer period of time and reduce unwanted food Hunger to reduce your risk of belly fat.
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