9 Benefits of Brown Rice Nutrition- for which it Serves and Properties
Brown Rice Nutrition is a cereal of Asian origin very popular all over the world. It is one of the basic constituents of the diet of the vast majority of Europeans. Among all the varieties of grain, the use of the integral form has conquered more and more space in the universe of the culinary. The following text will show the benefits of brown rice, what it serves, what its properties are and why eating brown rice nutrition is a more advantageous option for your health and quality of life.
Brown rice nutrition Vs White polished rice
From the caloric point of view, there is not so much difference between brown rice and polished white rice. But certainly in terms of health benefits yes.
Rice is nothing more than a seed surrounded by a shell. As its name suggests, brown rice is the whole grain: it is obtained only by the removal of that wrap. The whole grains are yellow or light brown.
Polished white rice, or simply white rice, is the type of rice most consumed. It is generated by the process of polishing brown rice, that is, by removing the outermost layer of the grain (the portion where most vitamins, minerals, lipids, proteins, and grain fibers are concentrated). Therefore, it can be said that brown rice is much more nutritious than ordinary white rice.
What is brown rice?
Brown rice is a very nutritious food; is the preferred variety for people who are adept at a healthier lifestyle.
The whole grain is a great companion for various types of the dish and combines very well with the beans. It can also be used as an ingredient of salads and so many other classic recipes made with other types of rice: sushi, rice dumplings, risottos and sweet rice.
Properties of brown rice nutrition
The central portion of the whole grain is composed mainly of starch.
Its outer layer, besides lipids and proteins, is rich in vitamins (thiamine, niacin, riboflavin and alpha-tocopherol), minerals (manganese, magnesium, copper, selenium, phosphorus, and potassium) and soluble and insoluble fibers, cellulose, hemicellulose and pectin). It is still a source of phenolic compounds.
In 100g of cooked brown rice we obtain 111 Kcal, mostly from carbohydrates (23g). We also find 2.6 g of protein 1 g of fat.
Brown rice has anti-inflammatory and antioxidant properties that aid in the treatment and management of various diseases. Let us now look at the benefits of brown rice for health.
Benefits of brown rice nutrition
So how do brown rice nutrition impact our health and fitness? We will see next:
1) Brown rice nutrition assists and preserves the intestine
Brown rice is rich in soluble and insoluble fiber, which helps intestinal function and protection.
The fraction of insoluble fiber retains water in the intestine, increasing the volume of feces, which consequently stretches the colon and encourages evacuation. Insoluble fibers predict constipation and the occurrence of colitis.
The soluble fibers, in turn, bind to carcinogenic substances, inhibiting their “fixation” to intestinal cells, thus avoiding cases of colorectal cancer.
2) Brown rice nutrition is good for the cardiovascular system
Brown rice has significant amounts of magnesium. This mineral helps regulate the heart rate, inhibit platelet aggregation, and relax smooth muscle in blood vessels.
Pectin, the soluble fiber of brown rice, also helps reduce another risk factor for the development of cardiovascular disease: cholesterol. They are able to retain the bile salts, which forces the liver to pick up more cholesterol from the blood to synthesize more bile. In a study published in the American Journal of Clinical Nutrition, patients who take statins (drugs that lower cholesterol levels) and consumed more than 16 grams of whole grains daily, such as brown rice nutrition, showed a greater reduction in the amount of non-HDL cholesterol (remembering that the HDL fraction represents good cholesterol) compared to participants who only used statins.
Research published in another scientific journal, the American Heart Journal, revealed the effects of whole-grain consumption on 229 women with cardiovascular disease who were in the postmenopausal period. The study lasted 3 years and it was observed that participants who ate more than 6 servings of whole grains per week had a reduction in the percentage of stenosis (narrowing of blood vessels) and a delay in the evolution of atherosclerotic plaques.
3) Brown rice nutrition is good for the brain
Magnesium is also important for the brain. It is necessary for the synthesis of the neurotransmitter serotonin. The mineral still compensates for the action of calcium throughout our body, which participates, for example, in the process of transmitting nerve impulses. Magnesium prevents an abrupt increase in calcium in neurons.
Vitamin E (alpha-tocopherol) found in grain is an antioxidant, that is, helps prevent diseases related to oxidative stress. In addition, vitamins B3 (niacin) and B1 (thiamine) help in the functioning of the brain and nervous system.
4) Brown rice nutrition is good against Asthma
A diet rich in whole grains and fish reduces the chances of asthma occurring during childhood. These foods contain anti-inflammatory agents, such as vitamin E and magnesium found in whole grains, and omega 3 present in cold water fish.
A survey conducted by the Dutch National Institute of Public Health and the Environment, Utrecht University, University Medical Center Groningen, counted on the participation of the parents of 598 children, between 8 and 13 years of age. In the study, parents answered a questionnaire about food frequency (of many foods, such as fruits, vegetables, fish, whole foods and dairy products). The questionnaire and information regarding asthma and wheezing were analyzed by medical examination.
Regarding current asthma, those who ingested more whole grains and fish had an incidence of 2.8%; for those with low intake of these foods the rate was 16.7%.
Children who ate enough whole grains and fish showed a prevalence of 4.2% of wheels in the chest, while those who consumed low amounts of these foods had a rate of 20%.
Taking into account some adjustments (such as total energy consumption and mothers’ educational level), the research concluded that high fish intake decreases the chances of being asthmatic by 66%; and whole grains reduced by 54%.
For the children’s chances of having asthma with bronchial hyperresponsiveness, the results were as follows: a decrease of 88% for a higher consumption of fish and 72% for a greater consumption of whole grains.
5) Brown rice nutrition helps to lose weight
Brown rice is a recommended food for all those who want to lose weight with health and quality of life.
In addition to helping the bowel function, your fibers also promote a feeling of satiety, and consequently, you will eat less.
Research published in the American Journal of Clinical Nutrition has shown that weight gain maintains a direct relationship with consumption of refined grains (such as common white rice) and an indirectly proportional relation with the intake of large amounts of whole grains ( such as brown rice). The study was done with more than 70,000 American women, who did not present serious diseases.
In another study, 40 women who were either obese or overweight had a daily diet of 150 g of whole grain rice or 150 g of white rice. It was observed that the intake of brown rice promoted weight loss, a decrease in BMI (body mass index), diastolic blood pressure and hip and waist measurements. There were also positive effects with respect to inflammatory markers.
6) Brown rice nutrition is good for muscles
Brown rice helps in the development of muscle mass, as its consumption maintains a level of energy throughout the day. These grains are considered slow-digesting carbohydrates, meaning after digestion, glucose is being released more gradually into the bloodstream. With the metabolism of glucose, your body maintains a positive energy balance, providing more energy and strength for the workouts.
Brown rice nutrition also increases the levels of growth hormone (or GH) in the body. GH promotes fat burning and muscle growth.
7) Brown rice is good against cancer
Brown rice has nutrients and substances with important antioxidant activity, which helps prevent oxidative stress, which, in turn, can cause mutations in the DNA that lead to the onset of cancer.
Manganese is associated with the enzyme superoxide dismutase-dependent manganese, which is part of the so-called antioxidant defense of our body. The absence of manganese in the active site inhibits the activity of the enzyme.
Similarly, selenium binds to an antioxidant enzyme, one of the forms of glutathione peroxidase, which is dependent on that mineral. Research published in the International Journal of Cancer noted a relationship between a decreased risk for colon cancer and higher levels of selenium. The study evaluated the lifestyle, eating habits and blood samples of more than 500,000 people from different Western European countries.
It is worth remembering that brown rice fibers also help prevent this type of cancer.
In addition, researchers have found that a high-fiber diet protects postmenopausal women against breast cancer. The study counted with more than 35 thousand women and still showed that this preventive effect was even more significant when the source of fibers were whole grains. Women who consumed more whole-grain fibers, at least 13 g per day, had a 41% reduction in the risk of breast cancer, considering, of course, those who ate 4g or less per day.
Phenolic compounds also have antioxidant properties. As they are mostly found in the pericarp (one of the outermost layers of the grain), these compounds are more abundant in brown rice.
8) Brown rice is good for diabetics
Brown rice prevents and helps control type 2 diabetes. A study, published in the journal Diabetes Care, which involved more than 2,800 people and lasted 4 years, showed that fiber consumption from whole grains reduces risks of metabolic syndrome and insulin resistance.
Metabolic syndrome is a favorable condition for the development of type 2 diabetes and diseases affecting the cardiovascular system (it is associated with a reduction in good cholesterol levels, an increase in triglyceride levels and blood pressure and fat accumulation in the abdominal region).
In the metabolic syndrome also occurs what we call insulin resistance: the signaling of the hormone so that the cells internalize the glucose is compromised. Glucose then accumulates in the blood, which further forces the pancreas to release insulin, and may even cause the gland to collapse. Insulin resistance, in turn, is considered to be one of the causes of type 2 diabetes.
In the study, the prevalence of metabolic syndrome in participants who consumed more fiber contained in whole grains was reduced by 38%. Those who had a higher-glycemic index diet, that is, ate more refined foods; the odds of having the metabolic syndrome were 141%.
Brown rice is also an ally of type 2 diabetes. In the Philippines, a small survey was conducted to assess the impact of white and whole-grain consumption on people with and without diabetes. The study, published in the International Journal of Food and Nutrition, showed that consumption of brown rice, rather than white rice, lowered blood glucose levels in both healthy and diabetic subjects (and in that case, the of 35%).
9) Brown rice is good for bones
The benefits of brown rice also apply to bones. The food has significant amounts of magnesium, and as we have seen, it acts in partnership with calcium in the body: the mineral is essential for the process of bone calcification. Eating brown rice also helps prevent osteoporosis.