White rice is one of the foods that can't be missed on the table, being one of the most frequently consumed foods around the world, however, white rice is not as nutritious as the less processed version has numerous health benefits!
However, many people still suffer from some kind of prejudice with brown rice, either because of its brown color or the price, which is a little more expensive than white rice, for you to have an idea while a 5 kilo pack of white rice costs on average R$ 13.00, a 1 kilo packet of brown rice can cost R$ 7.00. However, you have to keep in mind that brown rice is much more beneficial to your health and that is priceless and about the color and appearance you end up getting familiarized with time.
Benefits of Brown Rice
The health benefits of brown rice include better functioning of the cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants that provide relief from a number of ailments such as hypertension, unhealthy cholesterol levels, stress, mental depression and skin disorders.
The high nutritional content in brown rice is effective in various medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders and insomnia. It has antidepressant properties and helps maintain healthy bones and a stronger immune system.
What is the difference between white rice and brown rice
Brown rice (Brown Rice)
Brown rice is an unrefined, unpolished whole grain that is produced by simply removing the hull around the rice seed. Your grain retains its nutrient-dense bran and germ layer. This process is the least detrimental to the nutritional value of the rice and prevents the unnecessary loss of nutrients that occurs with further processing.
White rice is exactly brown rice, however, it goes through a process where it has been milled to remove the bran and much of the germ, reducing fiber and nutrient content drastically. The grain is further polished to remove the remaining germ layer (called the aleurone layer) that contains essential oils. This polishing changes the appearance, softens the beans and leaves the flavor much smoother.
Why is brown rice healthier?
Brown rice has…
twice the manganese
2 ½ times the iron 3 times the vitamin B3
4 times vitamin B1
10 times vitamin B6
Extremely high in selenium, an important trace mineral known to dramatically reduce the chances of developing certain forms of cancer, as well as heart disease, inflammatory disease, and rheumatoid arthritis.
Brown rice high in manganese
A cup of brown rice gives us over 80% of our daily manganese requirements. This mineral helps the human body create the important fatty acids that produce healthy forms of cholesterol. It is also beneficial for the health of our nervous and reproductive systems.
Reduce bad cholesterol
Brown rice is an excellent source of soluble fiber, which helps reduce “bad” LDL cholesterol levels in the blood.
There is also some suggestion that the oil present in brown rice or extracted rice bran oil may help reduce harmful cholesterol levels and blood pressure, while increasing “healthy” HDL cholesterol levels.
Brown rice promotes weight loss
Due to its fiber richness and ability to maintain healthy bowel function, brown rice “keeps things moving” in a way that promotes weight loss and metabolic function. Brown rice makes you feel fuller with less food.
Brown rice has antioxidants
Most people associate antioxidants with blueberries and green tea, but many are unaware that brown rice is also a source of antioxidants.
Brown rice is very high in fiber
Studies link high use of whole grains like brown rice with low levels of colon cancer. This may be related to its high fiber content. Studies show that fiber actually binds to cancer-causing substances and toxins, helping to eliminate them from the body and keeping them in line with our colon cells. Brown rice also contains the necessary components to stabilize digestion, prevent/relieve constipation and promote good bowel function.
Brown rice is a slow-release sugar
Unlike husked rice, brown rice can help keep your blood sugar steady. This makes it a better option for diabetics as compared to white rice.
Lose weight or gain weight?
Brown rice is a nutritious and tasty alternative to white rice and when used in combination with a healthy diet rich in fruits, vegetables, lean proteins and healthy fats can help protect against multiple diseases. It can also help with weight loss as you will feel fuller.