Whole grain brown rice is a healthy living staple, but it’s not only good for nutrition – it can also help in the prevention of heart disease, diabetes and obesity.
Whole grain brown rice: for nutrition and overall health
Rice is a staple food for half of the world’s population, according to the United Nations Food and Agriculture Organization. In fact, choose wisely and the rice you consume won’t only be a hearty part of many meals, but could also help keep away heart disease, diabetes and obesity.
Choosing the best rice
Choose whole grain rice’brown, black or red’over milled and polished white rice to enjoy this grain’s healthy fibre and nutrients.
Another way to maximize nutritional value: when buying bread, breakfast cereal, crackers and other baked goods that contain rice, look for the words ‘brown rice’ or ‘whole’ or ‘wholegrain’ before the type of rice.
Why choose brown rice?
Brown rice is a fibre-rich grain championed by 1970s counterculture types and modern-day nutritionists. This form of rice has just the hull of the grain removed, leaving the rest of the kernel’and nutrients’intact. Compared to milled and polished white rice, brown rice has 67 to 90 percent more vitamin B1, B3 and B6; 50 percent more manganese and phosphorus; 60 percent more iron and 100 percent more fibre. This superior profile is responsible for a cornucopia of health benefits that make switching from white to brown a worthwhile swap.
In a 2003 Harvard School of Public Health study of 74,000 women, those who got plenty of dietary fibre from brown rice and other whole grains were 49 percent less likely to gain weight than women who ate mostly refined grains such as white rice. Hearts benefit, too. Switching to all whole grains including brown rice for 10 weeks helped subjects reduce their blood pressure and shed an average of 0.9 kilograms (2 pounds) apiece in a 2006 study run by the US Department of Agriculture.