What are the health benefits of brown rice for dieters?

What are the health benefits of brown rice for dieters?

Brown rice is considered healthier than white rice. What are the benefits of brown rice? Find out more here!

It is common knowledge that brown rice is considered healthier than white rice. Therefore, many people are more interested in processing brown rice.

In fact, some people make it a staple food when they are on a weight-loss diet. However, what are the benefits of brown rice? Let’s find out the nutritional content and benefits of brown rice through the following review.

1. Rich in Nutrients

The health benefits of brown rice are that it is rich in nutrients. Reporting from Indonesian Food Composition Data, 100 grams of brown rice contains various nutrients, such as:

  • Energy: 149 calories
  • Protein: 2.8 grams
  • Fat: 0.4 grams
  • Carbohydrates: 32.5 grams
  • Fiber: 0.3 grams
  • Phosphorus: 63 mg
  • Calcium: 6 mg
  • Iron: 0.8 mg
  • Sodium: 5 mg
  • Potassium: 91.4 mg
  • Copper: 0.20 mg
  • Zinc: 0.9 mg

Thanks to the various contents of brown rice above, it is not surprising that many people prefer to consume brown rice.

2. Improves the digestive system

The benefits of eating brown rice can help smooth the digestive system.

Basically, brown rice is a source of soluble and insoluble fiber which is good for the body. This means that eating brown rice can help facilitate bowel movements and improve digestive function.

Not surprisingly, consuming brown rice can be useful for treating diarrhea.

3. Prevents increased blood sugar

It turns out that the properties of brown rice also have a good impact on diabetes sufferers who often experience blood sugar spikes after consuming food.

“The glycemic index of brown rice is lower. “If consumed regularly, this can help prevent increases in sugar due to food intake,”.

4. Lose Weight

Many people prefer to consume brown rice when they are on a weight-loss diet. Moreover, brown rice’s calories are not too high.

Apart from improving the digestive system, the benefits of brown rice for this diet can also make you feel full longer. Of course, this can help reduce hunger and is very good for losing weight.

5. Prevents Heart Disease

The function of brown rice can help prevent heart disease caused by high levels of cholesterol in the blood.

According to Doctor Vita, the effect of eating brown rice every day can prevent plaque buildup due to bad cholesterol in the blood. This can certainly prevent heart disease.

This is because plaque buildup can make blood vessels narrow, disrupting blood flow throughout the body and causing a decrease in heart function.

6. Improves skin health

It turns out that the antioxidant properties of brown rice can also improve skin health,  you know. This antioxidant can reduce the risk of premature signs of aging, such as wrinkles and fine lines.

Apart from that, it contains a number of minerals that can also nourish the skin and overcome skin damage caused by UV rays.

7. Reduces the risk of hemorrhoids

Eating brown rice can also reduce the risk of hemorrhoids. The reason is, that brown rice is high in fiber but low in fat.

This can improve bowel movements and reduce the risk of constipation, so it is not difficult for you to defecate. Therefore, you can consume brown rice regularly, OK!

8. Reduces the risk of colorectal cancer

The antioxidants contained in brown rice can help fight free radicals. Generally, free radicals can damage cells, resulting in a number of diseases, such as cancer.

Consuming brown rice can reduce the risk of colorectal cancer which appears in the colon (large intestine) or rectum (the final part of the large intestine).

9. Overcoming Asthma

The magnesium content in brown rice can help improve breathing patterns.

Not only that, brown rice can also increase oxygen levels and blood circulation in the body. That way,  asthma sufferers can help manage their breathing better.

10. Contains high antioxidants

Brown rice contains antioxidants that can protect the body from free radicals that cause damage to the body.

Quoted from the Asian-Australasian Journal of Animal Sciences, the antioxidant content in brown rice is effective in fighting free radicals. This benefit is obtained thanks to the phytochemical content, such as gamma-oryzanol, flavonoids, phenols, and other antioxidants in it.

By consuming brown rice regularly, this can help prevent chronic diseases in the body.

11. Reduces inflammation

Apart from containing antioxidants, brown rice also has anti-inflammatory effects. Thanks to its combination of antioxidants and anti-inflammatories, it can help overcome inflammation in the body, for example, arthritis.

However, further research is needed to determine the effectiveness of brown rice in treating inflammation.

12. Lowers Cholesterol

The nutritional content of brown rice, especially fiber, can help lower cholesterol. Fiber can reduce the absorption of cholesterol into the bloodstream.

For this reason, consuming brown rice regularly can help reduce bad cholesterol.

13. Maintains bone health

Eating brown rice is one way to maintain bone health. The reason is, that brown rice contains calcium and magnesium.

These two types of minerals can support bone health and prevent arthritis, osteoporosis, and other bone disorders.

Because brown rice has many benefits, there is no need to hesitate to consume it. However, make sure to #KeepYourHealthy by not consuming too much to avoid obesity.

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