The benefits of brown rice are already 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 a process of peeling the skin or husk. Brown rice is considered superior to white rice because the processing process is shorter, so the nutritional content is not wasted.
One of the many nutrients contained in brown rice is fiber. These nutrients play an important role in the weight loss process. Not only that, a serving of brown rice (about 200 grams) also contains about 230-250 calories and various nutrients, such as:
- 45–50 grams of carbohydrates
- 3–3.5 grams of fiber
- 5 grams of protein
- 1.6–2 grams fat
- 80 milligrams of potassium
- 80 milligrams of magnesium
- 2 milligrams 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 gluten-free whole grain group, 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 fairly diverse nutritional content, there are several health benefits of brown rice that you can get, including:
1. Control your weight
Brown rice contains fiber, protein, and complex carbohydrates which are higher than white rice. Therefore, you can feel full longer if you eat brown rice.
Not only that, some research also shows that people who eat brown rice regularly will have a more controlled weight. This effect makes brown rice good for consumption to prevent obesity.
2. Reducing the risk of cardiovascular disease
Besides containing high fiber, brown rice also contains antioxidants, potassium, magnesium, and lignans.
The content of brown rice is proven to prevent the buildup of cholesterol or bad fats in the blood, control blood pressure, and prevent blockages in blood vessels (atherosclerosis). These effects make brown rice good for consumption to reduce the risk of cardiovascular disease.
3. Control blood sugar levels
White rice is classified as a food with a high glycemic index. This means, consumption of white rice can quickly increase blood sugar levels. High and uncontrolled blood sugar over time can cause insulin resistance, which triggers diabetes.
Instead, you can eat foods with a lower glycemic index, such as brown rice. With a low glycemic index, brown rice can reduce the risk of type 2 diabetes.
4. Smooth digestion
Brown rice is high in fiber and complex carbohydrates. This content can keep the good bacteria in the intestines and facilitate digestion. Brown rice is even good for consumption to prevent or treat constipation.
5. Reduces 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 for reducing the risk of cancer, such as colon cancer.
To maximize the various benefits of brown rice above, you are also advised to live a healthy lifestyle, for example by increasing the consumption of fruits and vegetables, stopping smoking, and exercising regularly.
You can also consult a doctor if you still have questions regarding the benefits of brown rice and the right amount of intake according to your condition.