Health Benefits of Brown Rice

10 April 2016

Whole grain brown rice contains all three layers of the kernel-the bran, germ, and endosperm-which provides superior nutrition value over white rice.

Brown rice has vital nutrients such as niacin, thiamine, potassium, phosphorus, riboflavin, iron, and 5 times the fiber of white rice. Brown rice also provides a good supply of protein as well as gamma-oryzanol, a component of rice bran oil which has been made use of for treating menopausal and digestive problems, as well as reducing LDL cholesterol.

Brown rice has superior protein compared to wheat as far as essential amino acid quantity is concerned.

Health Benefits of Brown Rice

Protection against Cancer
Brown rice has plant lignins which help build healthy gut flora credited with protecting against breast and other hormone dependent cancers.

Brown Rice for Diabetes
Researchers have estimated that replacing 50 grams of white rice with the same amount of brown rice would lower risk of type 2 diabetes by 16%.

Brown rice is superior to white rice when it comes to fiber content, minerals, vitamins, and phytochemicals, as the polishing of brown rice removes almost all vitamins and minerals, and also strips away the majority of its fiber, which will help prevent diabetes by generating less of an increase in blood sugar levels after a meal.

Heart Health
In a study of postmenopausal women, those eating the most whole grains, including brown rice, were found to have significantly higher blood levels of enterolactone. Research shows that an ingredient in a layer around the grains of brown rice could work against the endocrine protein angiotensin II, a recognized factor in the development of hypertension and atherosclerosis.

Researchers discovered in animal experiments that brown rice consumption reduced learning and memory deficits caused by beta-amyloid protein, one of the main contributors to Alzheimer’s dementia.

LDL Cholesterol
The oil in brown rice reduces LDL cholesterol levels. When the bran layer is removed to make white rice, the oil in the bran is also removed. Researchers examined the effects of adding rice bran oil to the diet and found that the addition of rice bran oil lowered LDL cholesterol by seven percent. Rice bran oil has gamma-oryzanol, a compound which also lowers LDL cholesterol.