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Let Us Look at Brown Rice

Updated on January 1, 2012

White rice is a brown rice without the bran and most of the germ layer, thus it is simply a refined starch that is largely deprived of its original essential nutrients like B-vitamins, essential fats, fiber, Selenium, Manganese, Niacin, and Magnesium, present in brown rice which bears many health benefits to the body. We can consider brown rice to be like whole grains while white sugar is merely a starch.

Brown Rice and Glycemic Index

Low glycemic index foods positively affect insulin regulation, appetite and weight loss, and vice versa. If you eat a low fat and white sugar (with high GI) for a while , chances that you have become insulin resistant, and instead of burning calories, your body store them as fat.

Brown rice with a low glycemic index keeps stable levels of blood sugar, thus maintaining normal metabolism of sugar and snips away food carvings.

Brown Rice and Selenium

Brown rice is a rich source of Selenium which is an antioxidant that guards against many diseases including serious ones like cancer. It is also essential for immune function and thyroid hormone metabolism.

Selenium supports the function of Glutathione Peroxidase which is the most powerful antioxidant enzyme, that fights many diseases caused by oxidation including Alzheimer's disease, heart attack, diabetes and atherosclerosis.

Brown Rice and Fiber

Brown rice is a concentrated source of fiber with all their benefits to health.

Brown Rice Nutritive Value

Amounts of nutrients per 100 grams

  • Vitamin B : Thiamine .32 mg
  • Niacin : 4.6 mg.
  • It also contain vitamin B6 (pyridoxine) and Vitamin K
  • Calcium : 39 mg.
  • Iron : 2 mg.
  • Phosphorus : 303 mg.
  • Potassium : 150 mg.
  • Fat : 1.7 gm.
  • Carbohydrates : 77.7 gm.
  • Protein : 7.5 gm.
  • Calories : 360


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