Health benefits of eating rice

Health benefits of eating rice

The seed of a cereal grass is called rice (Oryza sativa). With more than half of the world’s population relying on it, it is one of the most significant dietary carbs in the world. Rice can be crushed into a gluten-free flour in addition to being typically cooked or steamed. Many cuisines, including those of India, China, and Southeast Asia, feature it as a key ingredient. 

Although there are several varieties of rice, they are generally divided into two categories based on their form (long or short grain) and colour (white or brown). White rice has had the nutrient-rich germ and fibre-rich outer bran of the grain removed. It has a longer shelf life as a result, cooks quickly, but has a bland, neutral flavour; nutritionally, it has less protein and fibre than other types of food.Brown rice, on the other hand, contains both the bran and germ, making it nutrient- and fibre-rich and retains a nutty flavour.

Nutritional benefits of rice

A 100g serving of white rice (boiled) provides:

  • 131 kcal/560 KJ
  • 2.8g protein
  • 0.4g fat
  • 31.1g carbohydrate
  • 0.5g fibre

A 100g serving of brown rice (boiled) provides:

  • 132Kcal/562 KJ
  • 3.6g protein
  • 0.9g fat
  • 29.2g carbohydrate
  • 1.5g fibre
  • 48mg magnesium
  • 125mg phosphorus

White rice can be part of a balanced diet. Many of the health benefits of rice come from the vitamins and minerals that it provides.

It can stabilise your blood sugar levels

While you might have heard that white rice has starch and is comparatively high on the glycemic index, the truth is that when accompanied by other foods such as vegetables, it can prevent blood sugar spikes. But if you are diabetic, check with your doctor before including it in your diet.

Supports Bones, Nerves, and Muscles 

White rice provides 14.9 mg of magnesium which can help you to reach the 420 mg recommended per day. Magnesium is the structural component of bones that assists in hundreds of enzyme reactions involved in the synthesis of DNA and proteins and is required for proper nerve conduction and muscle contraction.

Natural Anti-Inflammatory and Gluten Free

Do you suffer from gluten sensitivities? Rice is not only scrumptious, but it’s gluten-free as well! 

Did you know that the most popular gluten-free grain is rice? This is especially true for people who suffer from celiac disease. It works as a natural anti-inflammatory for our bodies, which is always a great benefit. 

If you have any sensitivities to gluten, then rice can easily be added into your diet without worry. Because it is gluten-free, there won’t be inflammation in your gut. It is important to always look for ways to reduce inflammation throughout our bodies, and this is why rice is a great feature for any diet. 

Brown rice protects against chronic disease

Brown rice retains the bran layer and as such contains protective compounds called flavonoids, examples of these include apigenin and quercetin. These compounds play an important role in protecting against disease. Numerous studies suggest including wholegrains, like brown rice, in the diet is linked to a reduced risk of conditions like heart disease, some cancers including pancreatic and gastric cancers as well as type 2 diabetes.

Prevents obesity 

Have you been trying to lose weight but are unsure of the foods that will make the process easier? A healthy serving of rice is all you need! 

Rice is a fantastic assist in lowering weight because it has minimal levels of sodium, fat, and cholesterol. It is nutrient-dense and does not significantly harm a person’s health. Of course, its high fibre content also contributes to a decrease in obesity.

It is a powerhouse of energy

Since rice is carb-rich food, it provides a lot of energy very quickly. And that’s why even athletes prefer white rice over brown rice when they need an energy boost.

Cancer Risk Reduction

Brown rice contains three distinct types of phenolics, which are antioxidants that occur naturally in plants. Antioxidants can reduce the risk of cancer by keeping free radicals from damaging cells. Phenolics occur in the bran layer of rice and in the germ, the reproductive part of a grain. When the bran is removed to make white rice, many of the phenolics are lost.

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