The Benefits of Brown Rice

Brown rice

A great choice for the health conscious

Rice has always been a staple on dinner tables across Asia and it is available in various shapes, sizes and colours. White rice and brown rice may contain around the same number of calories but there is one big difference that puts brown rice way ahead of white — nutrients. Read on and discover the many benefits of this humble grain.

  • 100 grams of brown, long-grain rice contains 178 percent of your daily requirement of manganese which is necessary for physical development and metabolism.
  • Brown rice is produced by removing just the outermost layer of the grain (husk). Removing the next layers (bran and germ) under the husk, will produce white rice.
  • 1 cup (195 grams) of cooked long grain brown rice contains 84 mg of magnesium compared to 1 cup of white rice which contains only 19 mg. Magnesium helps regulate blood pressure and also offsets sodium in the body.
  • Soaking washed brown rice for 20 hours in 34 °C water before cooking will stimulate germination which makes it more possible to get a more complete amino acid profile such as GABA (gamma aminobutyric acid). This amino acid is directly responsible for the regulation of muscle tone.
  • One fifth of our daily intake of zinc can be found in 100 grams of brown rice.
  • A study published in the American Heart Journal found that post-menopausal women with cardiovascular disease who ate whole grains, including brown rice, successfully slowed the progression of antherosclerosis (plaque build-up in blood vessels). It is believed that this positive outcome is due to the fibre in whole grains like brown rice.
  • Brown rice could also be beneficial for those with Type 2 diabetics. A study published in the International Journal of Food Sciences and Nutrition compared the effects of brown and white rice on blood glucose. It showed that blood glucose levels in diabetic volunteers were 35 percent lower when they ate brown rice compared to when they ate white rice.

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