5 Health Benefits Switching To Brown Rice

Rice is a staple food in many countries. It goes well with cuisines from different parts of the world. However, most prefer to have white rice, which is not considered healthy. The milling process strips away most of the nutritional value of white rice, but this does not mean you have to give up rice. Simply switch to brown rice for a healthier option.

Brown rice is an unrefined, unpolished whole grain. It is produced by merely removing the hulls surrounding the rice kernels, thus it is full of nutrients.

* Improves Cardiovascular Health

Brown rice is highly beneficial for a healthy heart. Its fiber content helps reduce blockage in the arteries due to plaque buildup.A 2005 study published in the American Heart Journal reports that higher intake of cereal fiber and whole-grain products is associated with less progression of coronary atherosclerosis in postmenopausal women with established coronary artery disease.

* Lowers Bad Cholesterol

Brown rice is an excellent source of soluble fiber, which helps lower the level of ‘bad’ low-density lipoprotein (LDL) cholesterol in the blood.The oil in brown rice also has been shown to lower levels of LDL cholesterol.A 2005 study published in the American Journal of Clinical Nutrition reports that rice bran oil, not fiber, lowers cholesterol in healthy, moderately hyper-cholesterolemic adults. The reduction of cholesterol was due to other components present in the rice bran oil, such as unsaponifiable compounds.

* Reduces Diabetes Risk

Brown rice has a lower glycemic index and is digested more slowly, causing a lower change in blood sugar. This helps avoid spikes in blood sugar levels.A 2006 study published in the International Journal of Food Sciences and Nutrition notes that total sugar released in vitro was 23.7 percent lower in brown rice as compared to milled rice. The effect was partly due to the higher amounts of phytic acid, polyphenols, dietary fiber and oil in brown rice. This makes brown rice more beneficial than white rice for diabetics and hyperglycemic individuals.

* Protects Against Cancer

A diet that contains brown rice instead of regular white rice is helpful in preventing various cancers, such as colon cancer, breast cancer and leukemia. This beneficial effect is due to the high antioxidant and high fiber content in brown rice.A 2000 study published in Cancer Epidemiology, Biomarkers & Prevention found that brown rice contains compounds with putative cancer chemopreventive properties. Thus, consuming brown rice instead of milled white rice may be advantageous with respect to cancer prevention.

* Promotes Weight Loss

Switching to brown rice from white rice can even help you maintain a healthy body weight.The fiber content of brown rice keeps you feeling full, which means less snacking on unhealthy foods. As brown rice keeps things moving in the digestive tract, it further promotes weight loss and metabolic function.