Top 7 Health Benefits of Brown Rice

Top 7 Health Benefits of Brown Rice

Health benefits of brown rice include better functioning of cardiovascular system, digestive system, brain and nervous system. It is loaded with powerful antioxidants which provide relief from a range of ailments such as hypertension, unhealthy levels of cholesterol, stress, mental depression and skin disorders. High nutritional content in brown rice proves effective in various medical conditions such as cancer, obesity, diabetes, neurodegenerative disorders and insomnia. It has anti-depressant properties and helps maintain healthy bones and stronger immune system.
Brown rice is an unrefined and unpolished whole grain which is produced by just removing the surrounding hull of the rice kernel. Brown rice grain retains its nutrient-dense bran and germ layer. It is chewier as compared to white rice and has a nutty flavor.

Germinated brown rice
Germinated brown rice also known as ‘sprouted brown rice’ is another popular form of brown rice attributing to its extra-nutritious value. High nourishing content of the germinated brown rice owes to the presence of gama-aminobutyric acid (GABA). Germinated brown rice can be obtained by soaking and sprouting of the brown rice in water for a specified number of hours. This method has been considered best for obtaining the maximum amount of GABA and elevating the levels proteins and good enzymes in the germinated brown rice. The process of germination also leads to significant increase in essential components such as ferulic acid, lysine, magnesium, potassium, vitamin E, niacin, vitamin B 6, thiamine, and dietary fiber in the germinated brown rice. These released nutrients aids in better absorption during digestion and prevent intestinal irritations, inflammations and allergies. Germinated brown rice can be stored in dried form to increase its shelf life without effecting its advanced nutritional worth.

Best Health Benefits of Brown rice

1. Brown Rice 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.

Another 2014 study published in the International Journal of Preventive Medicine suggests that brown rice replacement in the diet may be useful to decrease the inflammatory marker level and several cardiovascular risk factors among non-menopausal overweight or obese females.

In a recent 2016 study published in Critical Reviews in Food Science and Nutrition, researchers concluded that the intake of whole grains is considered to have significant benefits in preventing chronic diseases, such as cardiovascular disease, diabetes and cancer, because of the contribution of phenolic compounds.

2. Brown Rice 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.

This rice also possesses hypo-cholesterolemic qualities and regulates cholesterol catabolism. A 2014 study published in the British Journal of Nutrition found that insulin resistance, total cholesterol and LDL-cholesterol levels were reduced after consumption of brown rice. This benefit is partly due to lowering of the glycemic response with consumption of brown rice.

At the same time, a diet high in whole grains like brown rice can increase the level of high-density lipoproteins (HDL), or the good cholesterol, in your body.

3. Brown Rice 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.

Another 2010 study published in the Archives of Internal Medicine reports that substitution of whole grains, including brown rice, for white rice may lower the risk of Type 2 diabetes. Researchers emphasized that most carbohydrate intake should come from whole grains rather than refined grains to help prevent Type 2 diabetes.

4. Brown Rice 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.

A 2004 study published in the Journal of Nutrition reports that whole grains and vegetables are the most important dietary providers of plant lignans that help protect against breast cancer and other hormone-dependent cancers.

5. Brown Rice 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.

Plus, this rice contains manganese that helps synthesize body fats.

A 2008 study published in Nutrition Research found that meal replacement with mixed rice, such as brown or black rice, is more effective than white rice in weight control, while improving antioxidant enzyme activity in obese women.

6. Brown Rice Boosts Immunity
Brown rice is loaded with a significant amount of vitamins, minerals and phenolic components that are essential for strong immunity. A strong immune system accelerates healing and enhances the body’s ability to fight infections.

Plus, the antioxidant property of brown rice helps fight free-radical damage that causes diseases and accelerates the aging process.

A 2010 study published in the Journal of the American Dietetic Association found that adults ages 19 to 50 and those 51 and older who consumed a mean of 0.63 and 0.77 servings of whole grains per day, respectively, were found to have higher diet quality and intake of energy, fiber and polyunsaturated fatty acids.

Plus, intake of all micronutrients, except vitamin B12 and sodium, was higher among individuals who consumed the most servings of whole grains.

Higher diet quality also plays a key role in keeping your immunity strong and healthy.

7. Brown Rice Keeps Bones Healthy
Eating brown rice even helps ensure strong and healthy bones. This benefit is mainly attributed to its magnesium content. Just one cup of brown rice contains 21 percent of the recommended daily value of magnesium.

Magnesium is a key nutrient, along with calcium and vitamin D, needed for healthy and strong bones. Magnesium is necessary to convert vitamin D into its active form so that it help in calcium absorption. Hence, this mineral aids in building bones and preventing bone demineralization.

In fact, magnesium deficiency has been associated with low bone density and development of arthritis and osteoporosis later in life.

A 2013 study published in Nutrients reports that optimizing magnesium intake might represent an effective and low-cost preventive measure against osteoporosis in individuals with magnesium deficiency.