A day doesn’t pass in India without rice in at least one meal. People have always included two varieties of food in their meal: chapatti/roti and white rice. As time passed by, the good old healthier options like brown rice, millets have gained back their rightful place on our plates. And today like never before, health-nazis in India have switched to these healthier food versions. One such superfood is ‘Brown Rice.’
So, what differentiates brown rice from usual white rice? Is it the appearance? Yes, but there is more than meets the eye. To start with, it is the process of making. To make brown rice, the outer layer or the hull of the kernel is removed, retaining the nutritional value. And further milling and polishing of brown rice to remove bran and germ layers, produces white rice reducing all the vitamins and nutrients by more than half. Fully polished rice needs to be “enriched” with the lacking vitamins and minerals. A cup of organic brown rice contains 88 per cent of manganese, 27.3 per cent of selenium, 20.9 per cent of magnesium, 18.7 per cent of tryptophan and only 12 per cent calories.
Nutrients in Brown Rice
- Manganese: Produces protein and carbohydrates which are the energy boosters and it also acts an antioxidant.
- Fiber: Minimizes the risk of colon cancer
- Selenium: Powerful antioxidant. Helps in the prevention of cancer, heart disease, and for decreasing the symptoms of asthma and the pain and inflammation of rheumatoid arthritis.
- Lignans: A Phytonutrient that protects you from breast and other hormone-dependent cancers as well as heart disease.
Health Benefits of Brown Rice
- Promotes Weight Loss: Weight gain is inversely related to the intake of high-fiber, whole-grains. According to Harvard Medical School / Brigham and Women’s Hospital study, those consuming whole grains were 49% less likely to gain weight compared to those eating foods made from refined grains.
- Lower Cholesterol Levels: The oil in whole brown rice lowers LDL (bad) cholesterol.
- Cardiovascular Benefits: Consumption of brown rice at least 6 times each week is good for postmenopausal women with high cholesterol, high blood pressure or other signs of cardiovascular disease (CVD).
- Lowers the Risk of Type 2 Diabetes: According to survey of Harvard School of Public Health eating two or more servings of brown rice weekly seems to be associated with a lower risk of developing type 2 diabetes. On the other hand, they report, eating five or more servings of white rice per week is associated with an increased risk.
Just not this, brown rice also reduces the risk of metabolic syndrome, reduces constipation, prevents gallstones, prevents childhood asthma and has many more benefits. India’s Leading Holistic Health Guru, Mickey Mehta too agrees with us saying, “Like wheat, brown rice is also a type of whole-grain. Organically grown wild brown rice is the best as it is packed with all the essential nutrients and vitamins.”
To pave the path of healthier India, let’s switch to Organic Brown Rice!