Nutritional value of brown rice

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1. What is brown rice?

Brown rice, also known as flip rice, is a whole grain, only the hard outer shell is removed and the rice bran remains along with the germ that is rich in essential nutrients for the body, such as rice bran and germ. vitamins, antioxidants and minerals.
Unlike white rice, after milling or pounding has lost a significant amount of vitamins, fiber and manganese, brown rice still retains unsaturated fatty acids, along with protein, starch, minerals and vitamins. vitamin.
Today, brown rice is often used to support the treatment of health problems such as stomach pain, diarrhea, intestinal worms, fluid retention, jaundice, burns, thiamine deficiency, nosebleeds, vomiting. blood, fever, inflammation, hemorrhoids, paralysis, psoriasis, etc. In addition, it also acts as an appetite stimulant, soothing agent, astringent or as a tonic.

2. Nutritional value of brown rice

Compared with white rice, brown rice is much superior in nutritional components. One cup of brown rice contains:
Calories: 216 Fiber: 3.5 grams Carb: 44 grams Protein: 5 grams Fat: 1.8 grams Niacin (B3): 15% RDI Thiamin (B1): 12% RDI Pantothenic acid (B5) : 6% RDI Pyridoxine (B6): 14% RDI Magnesium: 21% RDI Zinc: 8% RDI Iron: 5% RDI Copper: 10% RDI Phosphorus: 16% RDI Selenium: 27% RDI Manganese: 88 % RDI In addition, brown rice is also a good source of nutrients such as calcium, potassium, riboflavin (B2), and folate. Especially in brown rice contains high levels of manganese, although this is a little-known mineral, it has important roles in the body, including wound healing, stimulating bone growth, regulating blood sugar, nerve function or muscle contraction metabolism.
If the body is deficient in manganese, it can lead to the risk of metabolic syndrome, poor growth, bone demineralization and adverse effects on fertility.
What's more, brown rice is an excellent source of plant compounds for the body. Because this rice contains a group of antioxidants, including flavonoids and phenols, which help prevent the body from oxidative stress - one of the main factors in causing diseases like cancer, heart or premature aging. .
The antioxidants in brown rice are very active, helping to prevent cell damage caused by free radicals and reduce inflammation.

3. Health Benefits of Brown Rice

Thanks to the list of ingredients rich in nutritional value, brown rice has made great contributions to the health of users, including:
3.1. Effective weight loss You can use brown rice to replace refined grains such as white noodles, white rice for weight loss purposes.
Refined grains are often deficient in fiber and other nutrients, while brown rice is rich in these essential nutrients. For example, one cup of brown rice (158 grams) contains 3.5 grams of fiber, but white rice contains less than 1 gram.
On the other hand, fiber is useful in weight loss, because it makes the body feel fuller faster, curbs appetite, thereby reducing calorie consumption.
For women who are overweight, eating about 2/3 cup of brown rice (150 grams) per day will significantly reduce waist circumference and body weight. Also,
3.2. Heart Health Brown rice is a heart-healthy food, because it's packed with fiber and other beneficial compounds.
The fiber in brown rice helps to effectively prevent diseases such as clogged arteries, heart disease, and respiratory disease. Researchers have shown that people who regularly eat whole grains, especially brown rice, have a 21% lower risk of coronary heart disease than those who rarely eat them.
Furthermore, brown rice contains compounds called lignans, which have been shown to lower blood pressure, cholesterol levels, and reduce arterial stiffness. These are the leading risk factors for heart disease. In addition, brown rice is rich in magnesium, which helps to keep the heart healthy, reducing the risk of heart failure, stroke and death. Nutritionists recommend that women should add 100 mg of magnesium per day to their diets to reduce the rate of death from heart disease by 24-25%.

3.3. Reducing the risk of diabetes Using brown rice to replace white rice can bring many benefits to people with diabetes.
Studies have shown that people with type 2 diabetes who eat 2 servings of brown rice per day significantly reduce their postprandial blood sugar and hemoglobin A1c levels. Brown rice can do this because its glycemic index is lower than white rice, it is also digested more slowly and has less effect on blood sugar.
3.4. Gluten Free Gluten is a type of protein found in grains such as barley and wheat. Nowadays, a lot of people prefer and follow a gluten-free diet, because of a number of reasons:
Gluten can cause allergic reactions, stomach pain, bloating, nausea, or vomiting. diarrhea in people with gluten intolerance. A gluten-free diet offers many health benefits for people with autoimmune diseases. The great thing is that brown rice does not contain this protein, so it has become a safe choice for people who cannot consume gluten.

3.5. Promotes Bone Health Magnesium is one of the main ingredients in brown rice, which plays an important role in keeping bones strong. In addition, it is also a substance that supports the activation of vitamin D to help the body absorb more calcium, preventing conditions such as fractures, low bone density, arthritis, osteoporosis or bone demineralization.
3.6. Good for babies Brown rice is an ingredient that provides many essential nutrients for the development of children. Here are some benefits that brown rice brings to the health of babies, including:
Preventing constipation for babies due to the rich amount of fiber in brown rice Brown rice contains vitamin B, which helps children comprehensive physical and mental development. The protein in brown rice helps in the development of muscles, joints and ligaments. Provide energy to help children stay active all day long Customers can directly go to Vinmec Health system nationwide to visit or contact the hotline here for support.
Articles refer to sources: healthline.com, webmd.com