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| Rice Grain Varieties |
One of the main sources of carbohydrates is rice, a main diet of Asian countries. And there are some rice variants to choose from such as brown rice and the common white rice. So, the next time you reach for the white rice, you may want to think again. According to the recent study conducted by The American Journal of Clinical Nutrition, it confirms that brown rice as the healthier choice for your grain food source.
The Health Variances
Brown rice is basically what almost all forms of white rice looks like before it has been processed. To process rice into the glittery white bits we purchase in stores, first the out-side hull and bran is taken away. This makes white rice lighter and quicker to cook.
Rice that has been processed has been stripped of its essential fiber, thiamine, calcium, proteins, magnesium and potassium. It is generally known just how important fiber is for digestive health and sustaining a healthy weight.
If you have noticed white rice is typically labelled as “enriched”. And yes, white rice is usually full of unnatural fortifications and additives. These fortifications are added since the stripping process removes most of the vitamins, iron, zinc and magnesium from the rice. Indeed, white rice is so lacking of nutrients that it does not offer the minimum dietary requirements of the FDA. That's why; white rice must be chemically altered with vitamins and iron just so that it can be sold in stores.
This is one of the key reasons why brown rice is much higher in vitamins and minerals. Nutritionally, there is no comparison between these two kinds of rice.
1. Very High in Fiber
Studies have linked the high use of whole grains like brown rice with lowered levels of colon cancer. This may be associated to its high fiber content. Studies show that fiber actually attaches to cancer-causing substances and toxins, helping to eliminate them from the body, and keeping them from attaching to the cells in our colon. Brown rice also contains the essential components to stabilize digestion, prevent/ease constipation and promote normal bowel function.
2. Super-Rich in Selenium
It is exceptionally high in selenium, an important mineral known to significantly reduce our odds of developing many illnesses.
3. Contains Naturally Occurring Oils
These essential oils are naturally found in brown rice and can help the body reduce LDL forms of cholesterol for healthier hearts.
4. Very High in Manganese
A cup of brown rice provides over 80% of our daily manganese requirements. This mineral aid the human body produce the important fatty acids that make healthy forms of cholesterol. It is also essential to the health of our nervous and reproductive systems.
5. A Whole Grain
Not like white rice, brown rice has not lost its wholeness. Studies confirm that six servings of whole grains weekly can lessen the creation of arterial plaque build-up and reduce chances of developing high cholesterol and heart disease.
6. An Antioxidant
Most people associate antioxidants with green tea and blueberries, but many are unaware that brown rice is also a good source of antioxidants.
7. A Slow-Release Sugar
Not like stripped rice, brown rice can help keep blood sugar level stabilized as it releases sugars gradually and in a constant manner. This makes it a healthier choice for diabetics, as compared to white rice. Although studies in Asia have revealed a link between the consumption of white rice and risk of type 2 diabetes, new research points out that persons who eat at least two servings of brown rice weekly can lessen their chances of developing type 2 diabetes by up to 11 percent.
8. Promotes Weight Loss
Because of its rich fibers and ability to keep healthy bowel function, brown rice keeps things moving in a way that promotes weight-loss and good metabolic function. After a bowl of brown rice, you’ll feel fuller despite eating a lesser amount of food.
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