10 Reasons To Include Brown Rice In Regular Diet.

Grown all over the world, Rice is a primary crop and a food staple. There are several different types of rice which include long grain basmati, black rice, white rice, etc. But in terms of health, not all are treated as the same. Brown Rice is one of the healthiest rice you would have ever known and it most studied types of rice. It is unrefined and unpolished, full of nutrition known for numerous health benefits.

What does Brown Rice mean to our health? Plenty of health benefits, here are some:

1. Controls the level of Cholesterol and Blood Pressure
Brown Rice has fiber and bran which help to control bad cholesterol. Studies have shown the effect of soluble and insoluble fiber in the diet on lowering blood pressure levels. The American Heart Association recommends taking a half serving of whole grains on the plate which include brown rice to reduce cholesterol and maintain the level of blood pressure.

2. Optimizes Energy Production
Brown Rice is a rich source of Manganese. It is the mineral that is intimately involved in our energy production process. It helps to ensure that most energy is extracted from the carbohydrates and proteins that we consume. Manganese also helps to produce fatty acids, which ultimately regulates the production of cholesterol production and hormone levels.

3. Improves the Health of Nervous System
B-Vitamins and Manganese are found in brown rice. They act as a voltage gate to calcium ions so that there is no excess firing that can lead to involuntary spasms and adverse changes to nerves. The presence of these vitamins and minerals prevent the over-stimulation of the nerves. Brown rice has very preserving effect on the whole nervous system including the brain.

4. Reduces the Risk of Obesity
We all know that eating food that is rich in fiber and eating food that is lower on the GI scale are effective ways to bring about weight loss and control appetite. Adding Manganese, present in the brown rice, to this effective mix can help in enhancing the metabolism of fatty acids. It enhances the metabolism of fats that result in more being burned as fuel, as against to being stored. It also has an effect on the body with respect to reduction in body mass index and fat.

5. Improves Digestive Health
By including brown rice in your daily regular diet, you can have a healthy and balanced digestive system. The fibers present in it help in regulating the bowel function of the body and keeps you feeling full. These fibers also bring relief from conditions like constipation and colitis. Also, the layer of bran on brown rice has proven to help in absorption of acid and humidity, which result in better texture retention.

6. Helps in controlling Diabetes
For the people who have diabetes and also the hyperglycemic individuals, brown rice is beneficial. The low glycemic index present in it reduces insulin surges and assists in the stabilization of blood sugar levels in the body. A study conducted in this regard revealed that it is rich in phytic acid, essential polyphenols, and fiber. As compared to white rice, it helps in the slower release of sugar. The American Diabetes Association (ADA) also suggests brown rice above white rice for diabetic patients in order to satisfy the vital vitamins, minerals, and fibers in their diet.

7. Rich in Anti-oxidants
One of the best-kept secrets regarding brown rice is that it is rich in anti-oxidants. It adds an additional layer to your body’s potential. Manganese and selenium are the powerful anti-oxidants present in brown rice which improves the handling of the body. These minerals are also able to remove toxins more efficiently and can prevent the damage to DNA.

8. Brown Rice can help Anxiety and Depression
The Amino acids glycerin, glutamine and the compound GABA present in brown rice improve the well-being of the brain and help to manage depression and anxiety. Anxiety is seen as a common cause of over-excitation and depression is caused by low levels of serotonin. If you have any of these problems, it can be controlled by the regular consumption of brown rice.

9. Safe for Gluten-Free Diets
Brown rice is naturally a gluten-free food similar to oatmeal. Many people who evade gluten and don’t consume it in their regular diet can easily fall short on fiber and the beneficial B vitamins found in whole grains. While the consumption of brown rice provides lots of fiber and B vitamins without gluten.

10. Prevention of Cancer
The nutritive properties present in brown rice help in the prevention of colon cancer, breast cancer, and leukemia. This beneficial effect can be credited to the presence of potent antioxidants and fibers in brown rice. The fiber content has the ability to bind itself to harmful cancer toxins in the body. It prevents the toxins from attaching the walls of the colon and helps to eliminate them from the body. The phenolic components present in brown rice are valuable in inhibiting the proliferation of colon and breast cancer.

Brown Rice is the store-house of many vital nutrients. It is rich in magnesium which helps the body in many ways. Also, brown rice fills your stomach and keeps you in good shape. It has numerous health benefits. There is no doubt that Brown rice is healthier, tastier and full of nutrition than other varieties of rice.