Based on the processed, brown rice did not removed several minerals and vitamins. While in white rice, they lost them. Brown rice is rice that has not been through the process of grinding or flaking of the skin completely. Skin layer still covered the rice seeds, have fiber and nutrients that are important for the human body. While white rice is skinned to the only remaining seeds. So it does not have the longer fibers and can increase sugar levels. That is why, eating brown rice is healthier than white rice. Brown rice is also suitable for the diet, due to the high content of fiber and complex carbohydrates provide a sense of fullness for longer, thereby reducing excessive eating habits. At the same weight, brown rice has more fiber than white rice.
7 brown rice benefits for health
- Low Glycemic Index: Foods with complex carbohydrates, one of which is red rice, has a low glycemic index levels are useful in regulating blood sugar levels and insulin production. It also provides energy to maximize health benefits.
- Good source of Iron: Iron or Manganese helps the body to produce energy from the food you eat. Manganese is also an essential component of enzymes and antioxidants that can protect the body from damage by free radicals are usually formed during the process of energy production. Thus, increased endurance and energy could be used more optimally.
- Rich in Zinc: This mineral helps accelerate the healing of wounds and keep the immune system functioning properly. Zinc is also rich in antioxidants that protect the body from free radicals that are damaging the cells and tissues of the body.
- Contains Vitamin B6: One serving of brown rice could meet 23 percent of the daily requirement of vitamin B6. That amount which is necessary for the functioning of the body organs. This vitamin helps maintain the balance of the formation of the hormone serotonin (mood-regulating hormone), red blood cells and the production of DNA cells.
- Lowering Cholesterol: Brown rice contains beneficial oils help lower bad cholesterol levels. Therefore, it is advisable to undergo a diet of brown rice and whole grains with the aim of increasing the level of good cholesterol. Make brown rice as a staple food and a healthy source of carbohydrate to be consumed every day.
- Giving a sense of satiety: Brown rice contains complex carbohydrates; types of carbohydrates are digested in the body longer. A study in the British Journal of Nutrition found that eating complex carbohydrates (potatoes, oatmeal and brown rice) can make you full for hours and eating less than 320 calories per day. At lunch or dinner, replace white rice with brown rice or noodles.
- Contain higher fiber: In the same size, brown rice contain 0,8 g of fiber while white rice only contain 0,2 g.
Brown rice nutrition facts
Nutritional value per 100 gr or 3.5 oz| Energy | 1,548 kJ (370 kcal) |
|---|---|
Carbohydrates | 77.24 g |
| Sugars | 0.85 g |
| Dietary fiber | 3.52 g |
Fat | 2.92 g |
Protein | 7.85 g |
| Vitamins | |
| Thiamine (B1) | (35%) 0.401 mg |
| Riboflavin (B2) | (8%) 0.093 mg |
| Niacin (B3) | (34%) 5.091 mg |
Pantothenic acid (B5) | (30%) 1.493 mg |
| Vitamin B6 | (39%) 0.509 mg |
| Folate (B9) | (5%) 20 μg |
| Trace metals | |
| Calcium | (2%) 23 mg |
| Iron | (11%) 1.47 mg |
| Magnesium | (40%) 143 mg |
| Manganese | (178%) 3.743 mg |
| Phosphorus | (48%) 333 mg |
| Potassium | (5%) 223 mg |
| Sodium | (0%) 7 mg |
| Zinc | (21%) 2.02 mg |
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