The benefits of brown rice are widely known, especially for dieters. Brown rice is considered healthier than white rice because of its more diverse nutritional content. In addition to diet, brown rice turns out to have other benefits that are also good for health.
Brown rice is a whole grain that only undergoes the process of stripping the skin or husk. Brown rice is considered superior to white rice because the processing process is shorter, so the nutritional content is not much wasted.
One of the nutrients contained in meras rice is fiber. This nutrient plays an important role in the weight loss process. Not only that, in a portion of brown rice (about 200 grams) also contained about 230-250 calories and a variety of nutrients, such as:
45-50 grams of carbohydrates
3-3. 5 grams of fiber
5 grams of protein
1.6-2 grams of fat
80 milligrams of potassium
80 milligrams of magnesium
2 milligrams of sodium
1.1 milligrams of iron
Brown rice also contains other nutrients, such as B vitamins, zinc, manganese, calcium, and phosphorus. Just like white rice, brown rice is also included in the group of whole grains that are gluten-free, so it is safe for consumption by people with celiac disease or people who have gluten allergies.
Benefits of brown rice for Health
Thanks to the nutritional content is quite diverse, there are several benefits of brown rice for health that you can get, including:
- Weight control
Brown rice is higher in fiber, protein, and complex carbohydrates than white rice. Therefore, you can feel full longer if you eat brown rice.
Not only that, some research also shows that people who consume brown rice regularly will have a more controlled weight. This effect makes brown rice good for consumption to prevent obesity.
- Reduce the risk of cardiovascular disease
In addition to containing high fiber, brown rice also contains antioxidants, potassium, magnesium, and lignan substances.
The content of brown rice is proven to prevent the accumulation of cholesterol or bad fats in the blood, control blood pressure, and prevent blockages in blood vessels (atherosclerosis). These effects make brown rice well consumed to reduce the risk of cardiovascular disease.
- Controlling blood sugar levels
White rice is classified as a food with a high glycemic index. This means that the consumption of white rice can quickly increase blood sugar levels. High blood sugar and uncontrolled over time can cause insulin resistance, causing diabetes.
Instead, you can eat foods with a lower glycemic index, for example, brown rice. With a low glycemic index, brown rice can reduce the risk of Type 2 diabetes.
Launch digestion
Brown rice is high in fiber and complex carbohydrates. The content can keep the good bacteria in the intestine and digestion. Brown rice is even good to be consumed to prevent or overcome constipation.Reduce the risk of cancer
Brown rice contains many antioxidants, such as phenolic acids and flavonoids. Antioxidants are substances that can prevent damage to body cells due to free radicals. This makes brown rice useful to reduce the risk of cancer, such as colon cancer.
To maximize the various benefits of brown rice above, you are also advised to lead a healthy lifestyle, for example by increasing the consumption of fruits and vegetables, stop smoking, and exercise regularly.