BROWN RICE: A BOWL OF NUTRITION

Everybody loves rice from kids to old members of your house.

As it is easy to chew and digest apart from that you can mix rice with any curry. It just increases the taste of it.

Popular Rice is white rice and is consumed all around the world with great zeal. South Indian states of India thrive on rice and different type of pulses. Rice is a staple in more than 90 countries. There is more than 40,000 variety of rice available in the world right now. With the revolution in agriculture with the development of High yielding variety seeds the production of rice only increased. Traditionally, we used to eat rice in its original form without removing the husk and bran. Nowadays refined rice is used. White Rice is rich in fibre and carbohydrates. Similarly, brown rice is also rich in fibre and carbohydrates. It is far more nutritious than white rice. Rice has a lot of arsenic because it takes excessive water to grow. Thus, acidic water gets transferred into the rice so rice must be eaten in only a limited amount.

Why Brown Rice is more nutritious than White Rice?

Brown Rice is the rice in the innate form before going through the process of refining. White rice is a variation of Brown Rice. Brown rice is unpolished and nutty, unlike white rice which is so cooked. It is easy to digest even when you do not chew it much. It is having an extra layer that keeps its nutritional value intact. Brown rice generally takes more time in cooking than white rice as it is unpolished. Brown rice is healthier than the white rice and it contains some essential nutrients such as

Dietary fibres: which help in digesting the food and provide you energy. It also controls the hunger so that you do not feel starving and eat less but highly nutritious food.

Minerals:- It has some vital minerals like iron, magnesium, calcium, phosphorous, and zinc. These minerals are important for the proper functioning of the body.

Vitamins:- It contains some required vitamins such as B1, B2, B3 and B6, etc

Proteins:- it has an abundance of proteins which is required for the growth of the body. Amino acids help in repairing the body.

Antioxidants:- These are very much necessary for the body as it protects your body against free radicals.

Fatty acid: It is a major cellular fuel source.

Which one is better Brown or White Rice?

Brown Rice is hard to digest as it has a layer of phytic acid which is an anti-nutrient and causes distress to the stomach. White rice has a good amount of zinc which is good for reproductive health and skin. There are many benefits of white rice but one of the major disadvantages is this it has a lot of sugar and it can make you fat easily. Brown Rice is enriched with protein and if someone is doing exercise and conscious about health then this is a great option. Its also contains other essential vitamins and minerals which are beneficial for the body.

Effect of Brown Rice on Human Body

Brown Rice helps in weight loss if someone is conscious about his health then in this case he can switch to brown rice. It is rich in dietary fibre plus you have to chew it a bit so when you eat brown rice you do not feel like after an hour that you are hungry or you need something else. It counters hunger and dietary fibre provides you energy. In the case of white rice as soon you eat it you feel like you are hungry as it is easy to digest and contains more water as compared to brown rice.

 It is proven in the study that Brown rice helps in controlling the sugar levels because it has a low glycemic index. The Glycemic index shows how much sugar you got from food and how easily you digest the food. So, in the case of brown rice, it takes a lot of time to get digested and thus controls the blood sugar as it would not let blood sugar spike immediately. In the case of brown rice, the blood sugar level rises quickly as it gets digested easily.

Brown rice is good for neuro health also. It is proved in a research study that eating brown rice in your regular meals improves neurological function and also helps in countering depression. Brown rice cut down on cholesterol and it is rich in fibre thus it increases the blood flow and improves the oxygen level.

Brown rice reduces the level of bad cholesterol in the body and binds it for excretion. Cholesterol is bad for the heart as it blocks blood flow and increases the risk of heart strokes and heart attacks. The fibre in brown rice helps in binding the cholesterol.

What are the health benefits of Brown Rice?

Maternal health is very important and pregnant woman needs extra care. This is the most important phase of any female’s life. The mood swings are not just limited to pregnancy in fact after pregnancy also many women suffer from this. Post-partum weight gain, excessive blood loss, and weakness affect the mental health of a woman. The consumption of this rice improved mental health, relieves stress, and calms the nerves.

 Brown rice is rich in magnesium and calcium and these minerals are really good for healthy bones. The density of bones depends upon the amount of calcium one is taking so consumption of brown rice is beneficial for your bones too.

So, there are so many benefits of this Rice like it helps in losing weight, decreases the level of cholesterol, good for bones, rich in dietary fibre. Adding this rice to your menu is a good choice. Whole grain products are always better than refined products and these also keep you fit.  It is true that brown rice has a high level of Arsenic but considering the benefits it and if you eat it in the proper amount it is a better deal. Rice is favourite of everybody so replacing rice with brown rice not only adds nutrients but also satisfies the person.

Frequently Asked Questions (FAQs)

Is brown rice good for weight loss?

Brown rice is effective in weight loss as it is low in carbohydrates plus It is enriched with nutrients. The other thing is this it contains a good amount of dietary fibre which does not make you hungry easily. It takes a lot of time in getting digested so you will not feel hungry.

Is eating brown rice daily good?

Brown rice is good for health there is no doubt about it. Another important thing is that it has a high level of Arsenic which might cause you urinal irritation. Instead of eating it daily prefer it thrice daily. You can drink a lot of water when you are taking brown rice.

Which brand do we need to choose for Brown rice?

There are many brands of brown rice available in case you are having difficulty in choosing go for the nutritional information and other plus points.