Brown Rice Health Benefits
Brown Rice (oryza sativa or hulled rice) or in my language is called Beras Merah is not milled rice or half-milled rice. so it can be called whole grain. Brown rice has nutty taste and a little more chewy than the white rice. Even though brown rice is stale faster than white rice, but brown rice is more nutritious.
For many Asians specially in Indonesia, there are 3 big types of rice, white rice, sticky rice or in my language is beras ketan, and brown rice. Whatever they called the name, they have a similar function, this ingredient is a carbohydrate source or something that will really make you full and energy source for all your activity.
In many Asian countries, brown rice is connected with poverty and war times. But now, the time has changed, when many people more aware about health, now brown rice is become popular.
The difference between brown rice and white rice lies on the process. Brown rice is produced from removal process of the outermost layer of rice, the hull, of the rice kernel. While white rice is produced after the complete milling and polishing that lost most of its nutrition and minerals, specially magnesium. Now in my local market, there are many white rice products that is enriched by vitamins and minerals, so why don't consume brown rice instead of adding some additional nutrition? it's healthier, but sometime my local people feel that white rice is more classy than the brown one.
Whereas Brown rice has many benefits for health :
Benefits of Brown Rice
1. Fiber source
As a fiber source that is very useful for people who are worried about the risk of colon cancer, which can minimize the duration of cancer-causing substances in contact with intestinal cells, it is also a source of selenium, the mineral that actually reduce the risk of colon cancer.
2. Lower the Low Density Lipoprotein (LDL) level
Brown rice contains fiber that serves to reduce levels of bad cholesterol (LDL), inhibit atherosclerosis, and also plays a role in controlling blood glucose levels in the body, so also is the best choice for diabetics.
3. Rich of antioxidants
According to the research of D. Rui Hai Liu from Cornell University, brown rice contains a phenolic, one of the antioxidants that could inhibit free radical that could trigger cancer.
4. Source of magnesium
Brown rice contains of magnesium which can reduce the asthma seizure, lowering high blood pressure, reduce the frequency of migrants, reduce the risk of heart attack and stroke.
Magnesium helps regulate nerves and muscles rhythm by balancing the action of calcium. Magnesium is also useful for bone health. Approximately two-thirds of magnesium in the human body is found in the bone. A cup of brown rice (about 185 grams) will give you 21% daily necessities of magnesium.
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5. Maintain the metabolism energy
Brown rice also contain of thiamine which has function to maintain energy metabolism. Thiamine deficiency can disrupt the nervous system and heart which can lead to beriberi disease. This disease may be is not common in western countries, but in many South East Asia countries, there are many people who suffer this disease, so i think the most simple way to reduce beriberi disease is to consume more brown rice.
6. Brown rice will reduce hangover
Brown rice that really rich of vitamin B complex can reduce people who get hangover. Not just vitamin B complex, but also rich with calcium, magnesium, iron, and potassium. Traditionally, the fiber will help to recover physical health. Fiber can help to calm the nerves that affected and improve mood.
7. Brown rice can also reduce weight
People who are suffer with obesity should try to consume brown rice. According to the research in the Harvard Medical School, those who consume brown rice that contain of dietary fiber will less likely to gain weight compared to those who just consume refined grains.
8. Rich in amino acids and GABA.
One way to cook brown rice with a technique known as gamma-aminobutyric acid (GABA) or germinated brown rice (GBR), which arises at the International Year of Rice. The technique, brown rice soaked in warm water (380C) for 20 hours before being cooked like regular white rice. This will stimulate the germination process that enable a variety of enzymes in brown rice. By way of cooking like this, the amino acid content will be obtained more complete, including GABA. GABA has also been known to increase growth hormone in humans. That's why brown rice is perfect for bodybuilders who really need the protein amino acids for muscle development and as a substitute for regular white rice.
The carbohydrate in brown rice are lower than white rice (White rice 78.9 g; Brown rice 75.7 g), but the energy produced brown rice is bigger than the white rice (white rice 349 cal, Brown rice 353 cal). Therefore, brown rice is often recommended as a good food to lose weight.
Looking at the nutrient contents are really complex and full benefits, so it worth trying to consume every day.
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