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| Brown Rice |
What is Rice?
White rice is created by removing the bran and polishing the grain, then
talc or glucose is added to it. Brown rice does not have this layer of
bran removed from it. Basmati rice is found in either white or brown
rice and is lighter when it is cooked and has a fluffier texture. These
three have different delicate scents, come in different colors, making
it easier to differentiate between them.
Brown rice, unmilled or partly milled rice, is a kind of whole, natural grain. It has a mild nutty flavor, and is chewier and more nutritious than white rice, but goes rancid more quickly because the germ—which is removed to make white rice—contains fats that can spoil.Any rice, including long-grain, short-grain, or sticky rice, may be eaten as brown rice. In much of Asia, brown rice is associated with poverty and wartime shortages, and in the past was rarely eaten except by the sick, the elderly and as a cure for constipation.This traditionally denigrated kind of rice is often now more expensive
than common white rice, partly due to its relatively low supply and
difficulty of storage and transport.
White rice comparison
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| White rice |
Brown rice and white rice have similar amounts of calories and carbohydrates. The main differences between the two forms of rice lie in processing and nutritional content. When only the outermost layer of a grain of rice (the husk) is removed, brown rice is produced. To produce white rice, the next layers underneath the husk (the bran layer and the germ) are removed, leaving mostly the starchy endosperm. Several vitamins and dietary minerals are lost in this removal and the subsequent polishing process. A part of these missing nutrients, such as vitamin B1, vitamin B3, and iron are sometimes added back into the white rice making it "enriched", as food suppliers in the US are required to do by the Food and Drug Administration.
One mineral not added back into white rice is magnesium; one cup (195 g) of cooked long grain brown rice contains 84 mg of magnesium while one cup of white rice contains 19 mg. When the bran layer is removed to make white rice, the oil in the bran is also removed. Rice bran oil may help lower LDL cholesterol. Among other key sources of nutrition lost are small amounts of fatty acids and fiber.
The process that produces brown rice removes only the outermost layer,
the hull, of the rice kernel and is the least damaging to its
nutritional value. The complete milling and polishing that converts
brown rice into white rice destroys 67% of the vitamin B3, 80% of the
vitamin B1, 90% of the vitamin B6, half of the manganese, half of the
phosphorus, 60% of the iron, and all of the dietary fiber and essential
fatty acids. Fully milled and polished white rice is required to be
"enriched" with vitamins B1, B3 and iron.
Nutrients in
Brown Rice
1.00 cup (195.00 grams)
Nutrient%Daily Value
manganese88%
selenium27.3%
magnesium20.9%
tryptophan18.7%
Calories (216)12%
This chart graphically details the %DV that a serving of Brown rice
provides for each of the nutrients of which it is a good, very good, or
excellent source according to our Food Rating System. Additional
information about the amount of these nutrients provided by Brown rice
can be found in the Food Rating System Chart.
A link that takes you to the In-Depth Nutritional Profile for Brown
rice, featuring information over 80 nutrients, can be found under the
Food Rating System Chart.
Health Benefits
[ Why Brown--But Not White--Rice is One of the World's Healthiest Foods ]
| Nutritional value per 100 g (3.5 oz) |
|---|
| Energy |
1,548 kJ (370 kcal) |
| Carbohydrates |
77.24 g |
| - Sugars |
0.85 g |
| - Dietary fiber |
3.5 g |
| Fat |
2.92 g |
| Protein |
7.94 g |
| Water |
10.37 g |
| Thiamine (vit. B1) |
0.401 mg (35%) |
| Riboflavin (vit. B2) |
0.093 mg (8%) |
| Niacin (vit. B3) |
5.091 mg (34%) |
| Pantothenic acid (B5) |
1.493 mg (30%) |
| Vitamin B6 |
0.509 mg (39%) |
| Folate (vit. B9) |
20 μg (5%) |
| Calcium |
23 mg (2%) |
| Iron |
1.47 mg (11%) |
| Magnesium |
143 mg (40%) |
| Manganese |
3.743 mg (178%) |
| Phosphorus |
333 mg (48%) |
| Potassium |
223 mg (5%) |
| Sodium |
7 mg (0%) |
| Zinc |
2.02 mg (21%) |
Source: USDA Nutrient Database
The difference between brown rice and white rice is not just color! A
whole grain of rice has several layers. Only the outermost layer, the hull,
is removed to produce what we call brown rice. This process is the
least damaging to the nutritional value of the rice and avoids the
unnecessary loss of nutrients that occurs with further processing. If
brown rice is further milled to remove the bran and most of the germ
layer, the result is a whiter rice, but also a rice that has lost many
more nutrients. At this point, however, the rice is still unpolished,
and it takes polishing to produce the white rice we are used to seeing.
Polishing removes the aleurone layer of the grain--a layer filled
with health-supportive, essential fats. Because these fats, once
exposed to air by the refining process, are highly susceptible to
oxidation, this layer is removed to extend the shelf life of the
product. The resulting white rice is simply a refined starch that is
largely bereft of its original nutrients.
Our food ranking system qualified brown rice as an excellent source of manganese, and a good source of the minerals selenium and magnesium.
The complete milling and polishing that converts brown rice into white
rice destroys 67% of the vitamin B3, 80% of the vitamin B1, 90% of the
vitamin B6, half of the manganese, half of the phosphorus, 60% of the
iron, and all of the dietary fiber and essential fatty acids. By law in
the United States, fully milled and polished white rice must be
"enriched" with vitamins B1, B3, and iron. But the form of these
nutrients when added back into the processed rice is not the same as in
the original unprocessed version, and at least 11 lost nutrients are not
replaced in any form even with rice "enrichment."
Here are some of the ways in which the nutrients supplied by brown rice can make an important difference in your health:
Manganese—Energy Production Plus Antioxidant Protection
Just one cup of brown rice will provide you with 88.0% of the daily value for manganese.
This trace mineral helps produce energy from protein and carbohydrates
and is involved in the synthesis of fatty acids, which are important for
a healthy nervous system, and in the production of cholesterol, which
is used by the body to produce sex hormones. Manganese is also a
critical component of a very important antioxidant enzyme called superoxide dismutase. Superoxide dismutase (SOD) is found inside the body's mitochondria
(the oxygen-based energy factories inside most of our cells) where it
provides protection against damage from the free radicals produced
during energy production.
[ Women Who Eat Whole Grains Weigh Less ]
A study published in the
American Journal of Clinical Nutrition
underscores the importance of choosing whole grains such as brown rice
rather than refined grain, i.e., white rice, to maintain a healthy body
weight. In this Harvard Medical School / Brigham and Women's Hospital
study, which collected data on over 74,000 female nurses aged 38-63
years over a 12 year period, weight gain was inversely associated with
the intake of high-fiber, whole-grain foods but positively related to
the intake of refined-grain foods. Not only did women who consumed more
whole grains consistently weigh less than those who ate less of these
fiber-rich foods, but those consuming the most dietary fiber from whole
grains were 49% less likely to gain weight compared to those eating
foods made from refined grains.
[ Brown Rice is Rich in Fiber and Selenium ]
For people worried about colon cancer risk, brown rice packs a double punch by being a concentrated source of the fiber
needed to minimize the amount of time cancer-causing substances spend
in contact with colon cells, and being a very good source of selenium, a trace mineral that has been shown to substantially reduce the risk of colon cancer.
In addition to supplying 14.0% of the daily value for fiber, a
cup of cooked brown rice provides 27.3% of the DV for selenium, an
important benefit since many Americans do not get enough selenium in
their diets, yet this trace mineral is of fundamental importance to
human health. Selenium is an essential component of several major
metabolic pathways, including thyroid hormone metabolism, antioxidant
defense systems, and immune function. Accumulated evidence from
prospective studies, intervention trials and studies on animal models of
cancer has suggested a strong inverse correlation between selenium
intake and cancer incidence. Several mechanisms have been suggested to
explain the cancer-preventive activities of selenium. Selenium has been
shown to induce DNA repair and synthesis in damaged cells, to inhibit
the proliferation of cancer cells, and to induce their apoptosis, the self-destruct sequence the body uses to eliminate worn out or abnormal cells.
In addition, selenium is incorporated at the active site of many proteins, including glutathione peroxidase, which is particularly important for cancer protection. One of the body's most powerful antioxidant enzymes, glutathione peroxidase is used in the liver to detoxify a wide range of potentially harmful molecules. When levels of glutathione peroxidase
are too low, these toxic molecules are not disarmed and wreak havoc on
any cells with which they come in contact, damaging their cellular DNA
and promoting the development of cancer cells.
Not only does selenium play a critical role in cancer prevention as a cofactor of glutathione peroxidase,
selenium also works with vitamin E in numerous other vital antioxidant
systems throughout the body. These powerful antioxidant actions make
selenium helpful in the prevention not only of cancer, but also of heart
disease, and for decreasing the symptoms of asthma and the pain and
inflammation of rheumatoid arthritis.
[ Lower Cholesterol with Whole Brown Rice ]
Here's yet another reason to rely on whole foods, such as brown rice,
for your healthy way of eating. The oil in whole brown rice lowers
cholesterol.
When Marlene Most and colleagues from Louisiana State University
evaluated the effects of rice bran and rice bran oil on cholesterol
levels in volunteers with moderately elevated cholesterol levels, they
found that rice bran oil lowered their LDL (bad) cholesterol.
The study, published in the
American Journal of Clinical Nutrition,
was divided into two parts. First, 26 subjects ate a diet including
13-22g of dietary fiber each day for three weeks, after which 13
switched to a diet that added defatted rice bran to double their fiber
intake for five weeks. In the second part of the study, a randomized
crossover trial, 14 subjects ate a diet with rice bran oil for 10 weeks.
While the diet including only defatted rice bran did not lower
cholesterol, the one containing rice bran oil lowered LDL cholesterol by
7%. Since all the diets contained similar fatty acids, the researchers
concluded that the reduction in cholesterol seen in those receiving
rice bran oil must have been due to other constituents such as the
unsaponifiable compounds found in rice bran oil.
The scientists suggest that the unsaponifiables present in rice bran oil
could become important functional foods for cardiovascular health. But
why extract just
one beneficial compound from brown rice when you can reap
all
the cardioprotective benefits supplied by the matrix of nutrients
naturally present in this delicious whole food? In addition to
unsaponifiables, this whole grain also supplies hefty doses of
heart-healthy fiber, magnesium, and B vitamins.
[ Significant Cardiovascular Benefits for Postmenopausal Women ]
Eating a serving of whole grains, such as brown rice, at least 6
times each week is an especially good idea for postmenopausal women with
high cholesterol, high blood pressure or other signs of cardiovascular
disease (CVD).
A 3-year prospective study of over 200 postmenopausal women with CVD, published in the
American Heart Journal, shows that those eating at least 6 servings of whole grains each week experienced both:
- Slowed progression of atherosclerosis, the build-up of plaque that narrows the vessels through which blood flows, and
- Less progression in stenosis, the narrowing of the diameter of arterial passageways.
The women's intake of fiber from fruits, vegetables and refined grains was
not associated with a lessening in CVD progression.
[ Phytonutrients with Health-Promoting Activity Equal to or Even Higher than that of Vegetables and Fruits ]
Research reported at the American Institute for Cancer Research
(AICR) International Conference on Food, Nutrition and Cancer, by Rui
Hai Liu, M.D., Ph.D., and his colleagues at Cornell University shows
that whole grains, such as rice, contain many powerful phytonutrients
whose activity has gone unrecognized because research methods have
overlooked them.
Despite the fact that for years researchers have been measuring
the antioxidant power of a wide array of phytonutrients, they have
typically measured only the "free" forms of these substances, which
dissolve quickly and are immediately absorbed into the bloodstream. They
have not looked at the "bound" forms, which are attached to the walls
of plant cells and must be released by intestinal bacteria during
digestion before they can be absorbed.
Phenolics, powerful antioxidants that work in multiple ways to
prevent disease, are one major class of phytonutrients that have been
widely studied. Included in this broad category are such compounds as
quercetin, curcumin, ellagic acid, catechins, and many others that
appear frequently in the health news.
When Dr. Liu and his colleagues measured the relative amounts of
phenolics, and whether they were present in bound or free form, in
common fruits and vegetables like apples, red grapes, broccoli and
spinach, they found that phenolics in the "free" form averaged 76% of
the total number of phenolics in these foods. In whole grains, however,
"free" phenolics accounted for less than 1% of the total, while the
remaining 99% were in "bound" form.
In his presentation, Dr. Liu explained that because researchers
have examined whole grains with the same process used to measure
antioxidants in vegetables and fruits—looking for their content of
"free" phenolics"—the amount and activity of antioxidants in whole
grains has been vastly underestimated.
Despite the differences in fruits', vegetables' and whole grains'
content of "free" and "bound" phenolics, the total antioxidant activity
in all three types of whole foods is similar, according to Dr. Liu's
research. His team measured the antioxidant activity of various foods,
assigning each a rating based on a formula (micromoles of vitamin C
equivalent per gram). Broccoli and spinach measured 80 and 81,
respectively; apple and banana measured 98 and 65; and of the whole
grains tested, corn measured 181, whole wheat 77, oats 75, and brown
rice 56.
Dr. Liu's findings may help explain why studies have shown that
populations eating diets high in fiber-rich whole grains consistently
have lower risk for colon cancer, yet short-term clinical trials that
have focused on fiber alone in lowering colon cancer risk, often to the
point of giving subjects isolated fiber supplements, yield inconsistent
results. The explanation is most likely that these studies have not
taken into account the interactive effects of all the nutrients in whole
grains—not just their fiber, but also their many phytonutrients.
As far as whole grains are concerned, Dr. Liu believes that the key to
their powerful cancer-fighting potential is precisely their wholeness. A
grain of whole wheat consists of three parts—its endosperm (starch),
bran and germ. When wheat—or any whole grain—is refined, its bran and
germ are removed. Although these two parts make up only 15-17% of the
grain's weight, they contain 83% of its phenolics. Dr. Liu says his
recent findings on the antioxidant content of whole grains reinforce the
message that a variety of foods should be eaten good health. "Different
plant foods have different phytochemicals,"he said. "These substances
go to different organs, tissues and cells, where they perform different
functions. What your body needs to ward off disease is this synergistic
effect—this teamwork—that is produced by eating a wide variety of plant
foods, including whole grains."
[ Lignans Protect against Heart Disease ]
One type of phytonutrient especially abundant in whole grains
including brown rice are plant lignans, which are converted by friendly
flora in our intestines into mammalian lignans, including one called
enterolactone that is thought to protect against breast and other
hormone-dependent cancers as well as heart disease. In addition to whole
grains, nuts, seeds and berries are rich sources of plant lignans, and
vegetables, fruits, and beverages such as coffee, tea and wine also
contain some.
When blood levels of enterolactone were measured in over 850
postmenopausal women in a Danish study published in the
Journal of Nutrition,
women eating the most whole grains were found to have significantly
higher blood levels of this protective lignan. Women who ate more
cabbage and leafy vegetables also had higher enterolactone levels.
[ Reduce Your Risk of Metabolic Syndrome ]
First we were told, "Don't eat fat, and you'll stay trim." After
following this advice only to see obesity expand to never before seen
proportions, we're told by the food gurus, "Eating fat is fine. Shun
carbohydrates to stay slim."
In our opinion, neither piece of dietary advice is complete,
accurate or likely to help us stay slim or healthy. Just as different
kinds of fats have different effects in our bodies (e.g., saturated and
trans fats are linked to increased risk for cardiovascular disease while
omega-3 fats decrease cardiovascular disease risk), some carbohydrates,
such as whole grains, are healthful while others, such as refined
grains and the foods made from them, are not.
The latest research is clearly supporting this vital distinction.
Refined grains and the foods made from them (e.g., white breads,
cookies, pastries, pasta and rice) are now being linked not only to
weight gain but to increased risk of insulin resistance (the precursor
of type 2 diabetes) and the metabolic syndrome (a strong predictor of
both type 2 diabetes and cardiovascular disease), while eating more
wholegrain foods is being shown to protect against all these ills.
Common features of the metabolic syndrome include visceral obesity (the
"apple shaped" body), low levels of protective HDL cholesterol, high
triglycerides, and high blood pressure.
In one of the most recent studies, which appeared in
Diabetes Care,
researchers who analyzed data on over 2,800 participants in the
Framingham Offspring Study, found that the prevalence of both insulin
resistance and the metabolic syndrome was significantly lower among
those eating the most cereal fiber from whole grains compared to those
eating the least.
Prevalence of the metabolic syndrome was 38% lower among those
with the highest intake of fiber from whole grains. Conversely, study
subjects whose diets had the highest glycemic index and glycemic load,
both of which are typically low in whole foods and high in processed
refined foods, were 141% more likely to have the metabolic syndrome
compared to those whose diets had the lowest glycemic index and glycemic
load. In other words, compared to those whose diets were primarily
composed of whole high fiber foods: whole grains, legumes, vegetables
and fruits.
The researchers concluded, "Given that both a high cereal fiber
content and lower glycemic index are attributes of wholegrain foods,
recommendation to increase wholegrain intake may reduce the risk of
developing the metabolic syndrome."
Our perspective at the World's Healthiest Foods is that a way of eating
that relies on the healthiest foods from all the food groups—the whole
foods that contain the healthiest fats, carbohydrates and proteins—is
the most effective, intelligent, and most enjoyable way to not only
lower your risk of developing the metabolic syndrome, but to stay slim,
vital and attractive throughout a long and healthy life.
[ Brown Rice and Other Whole Grains Substantially Lower Type 2 Diabetes Risk ]
Brown rice and other whole grains are a rich source of magnesium, a
mineral that acts as a co-factor for more than 300 enzymes, including
enzymes involved in the body's use of glucose and insulin secretion.
The FDA permits foods that contain at least 51% whole grains by
weight (and are also low in fat, saturated fat, and cholesterol) to
display a health claim stating consumption is linked to lower risk of
heart disease and certain cancers. Now, research suggests regular
consumption of whole grains also reduces risk of type 2 diabetes. (van
Dam RM, Hu FB,
Diabetes Care).
In this 8-year trial, involving 41,186 particpants of the Black
Women's Health Study, research data confirmed inverse associations
between magnesium, calcium and major food sources in relation to type 2
diabetes that had already been reported in predominantly white
populations.
Risk of type 2 diabetes was 31% lower in black women who
frequently ate whole grains compared to those eating the least of these
magnesium-rich foods. When the women's dietary intake of magnesium
intake was considered by itself, a beneficial, but lesser—19%— reduction
in risk of type 2 diabetes was found, indicating that whole grains
offer special benefits in promoting healthy blood sugar control.
Daily consumption of low-fat dairy foods was also helpful, lowering risk
of type 2 diabetes by 13%. Rice pudding—quickly made by simply adding
low-fat milk, cinnamon, raisins, a little honey and 1/4 teaspoon of
finely grated orange peel to a cup of cooked rice, then cooking over
medium heat for 5 minutes—is a delicious way to enjoy both rice and
dairy.
[ Tune Down and Bone Up on Brown Rice ]
Magnesium, another nutrient for which brown rice is a good source,
has been shown in studies to be helpful for reducing the severity of
asthma, lowering high blood pressure, reducing the frequency of migraine
headaches, and reducing the risk of heart attack and stroke. How does magnesium
accomplish all this? Magnesium helps regulate nerve and muscle tone by
balancing the action of calcium. In many nerve cells, magnesium serves
as Nature's own calcium channel blocker, preventing calcium from rushing
into the nerve cell and activating the nerve. By blocking calcium's
entry, magnesium keeps our nerves (and the blood vessels and muscles
they ennervate) relaxed. If our diet provides us with too little
magnesium, however, calcium can gain free entry, and nerve cells can
become overactivated, sending too many messages and causing excessive
contraction. Insufficient magnesium can thus contribute to high blood
pressure, muscle spasms (including spasms of the heart muscle or the
spasms of the airways symptomatic of asthma), and migraine headaches, as
well as muscle cramps, tension, soreness and fatigue.
But that's far from all magnesium does for you. Magnesium, as
well as calcium, is necessary for healthy bones. About two-thirds of the
magnesium in the human body is found in our bones. Some helps give
bones their physical structure, while the rest is found on the surface
of the bone where it is stored for the body to draw upon as needed.
Brown rice can help you keep those storage sites replenished and ready
to meet your body's needs. A cup of brown rice will give you 21.0% of
the daily value for magnesium.
In addition to the niacin it supplies, brown rice may also help raise
blood levels of nitric oxide, a small molecule known to improve blood
vessel dilation and to inhibit oxidative (free radical) damage of
cholesterol and the adhesion of white cells to the vascular wall (two
important steps in the development of atherosclerotic plaques). A study
published in the British Journal of Nutrition suggests that diets high in rice protein can help protect against atherosclerosis by increasing blood levels of nitric oxide.
[ Fiber from Whole Grains and Fruit Protective against Breast Cancer ]
When researchers looked at how much fiber 35,972 participants in the
UK Women's Cohort Study ate, they found a diet rich in fiber from whole
grains, such as brown rice, and fruit offered significant protection
against breast cancer for pre-menopausal women. (Cade JE, Burley VJ, et
al., International Journal of Epidemiology).
Pre-menopausal women eating the most fiber (>30 grams daily)
more than halved their risk of developing breast cancer, enjoying a 52%
lower risk of breast cancer compared to women whose diets supplied the
least fiber (<20 grams/day).
Fiber supplied by whole grains offered the most protection.
Pre-menopausal women eating the most whole grain fiber (at least 13
g/day) had a 41% reduced risk of breast cancer, compared to those with
the lowest whole grain fiber intake (4 g or less per day).
Fiber from fruit was also protective. Pre-menopausal women whose
diets supplied the most fiber from fruit (at least 6 g/day) had a 29%
reduced risk of breast cancer, compared to those with the lowest fruit
fiber intake (2 g or less per day).
Practical Tip: As the following table shows, it's surprisingly
easy to enjoy a healthy way of eating that delivers at least 13 grams of
whole grain fiber and 6 grams of fiber from fruit each day.
[ Meta-analysis Explains Whole Grains' Health Benefits ]
In many studies, eating whole grains, such as brown rice, has been
linked to protection against atherosclerosis, ischemic stroke, diabetes,
insulin resistance, obesity, and premature death. A new study and
accompanying editorial, published in the American Journal of Clinical
Nutrition explains the likely reasons behind these findings and
recommends at least 3 servings of whole grains should be eaten daily.
Whole grains are excellent sources of fiber. In this
meta-analysis of 7 studies including more than 150,000 persons, those
whose diets provided the highest dietary fiber intake had a 29% lower
risk of cardiovascular disease compared to those with the lowest fiber
intake.
But it's not just fiber's ability to serve as a bulking agent
that is responsible for its beneficial effects as a component of whole
grains. Wheat bran, for example, which constitutes 15% of most
whole-grain wheat kernels but is virtually non-existent in refined wheat
flour, is rich in minerals, antioxidants, lignans, and other
phytonutrients—as well as in fiber.
In addition to the matrix of nutrients in their dietary fibers,
the whole-grain arsenal includes a wide variety of additional nutrients
and phytochemicals that reduce the risk of cardiovascular disease.
Compounds in whole grains that have cholesterol-lowering effects include
polyunsaturated fatty acids, oligosaccharides, plant sterols and
stanols, and saponins.
Whole grains are also important dietary sources of water-soluble,
fat-soluble, and insoluble antioxidants. The long list of cereal
antioxidants includes vitamin E, tocotrieonols, selenium, phenolic
acids, and phytic acid. These multifunctional antioxidants come in
immediate-release to slow-release forms and thus are available
throughout the gastrointestinal tract over a long period after being
consumed.
The high antioxidant capacity of wheat bran, for example, is
20-fold that of refined wheat flour (endosperm). Although the role of
antioxidant supplements in protecting against cardiovascular disease has
been questioned, prospective population studies consistently suggest
that when consumed in whole foods, antioxidants are associated with
significant protection against cardiovascular disease. Because free
radical damage to cholesterol appears to contribute significantly to the
development of atherosclerosis, the broad range of antioxidant
activities from the phytonutrients abundant in whole grains is thought
to play a strong role in their cardio-protective effects.
Like soybeans, whole grains are good sources of phytoestrogens,
plant compounds that may affect blood cholesterol levels, blood vessel
elasticity, bone metabolism, and many other cellular metabolic
processes.
Whole grains are rich sources of lignans that are converted by
the human gut to enterolactone and enterodiole. In studies of Finnish
men, blood levels of enterolactone have been found to have an inverse
relation not just to cardiovascular-related death, but to all causes of
death, which suggests that the plant lignans in whole grains may play an
important role in their protective effects.
Lower insulin levels may also contribute to the protective
effects of whole grains. In many persons, the risks of atherosclerotic
cardiovascular disease, diabetes, and obesity are linked to insulin
resistance. Higher intakes of whole grains are associated with increased
sensitivity to insulin in population studies and clinical trials. Why?
Because whole grains improve insulin sensitivity by lowering the
glycemic index of the diet while increasing its content of fiber,
magnesium, and vitamin E.
The whole kernel of truth: as part of your healthy way of eating,
whole grains can significantly lower your risk of cardiovascular
disease, obesity and type 2 diabetes. Enjoy at least 3 servings a day.
No idea how to cook whole grains? Just look at the "How to Enjoy"
section in our profiles of the whole grains, or for quick, easy,
delicious recipes, click on this link to our Recipe Assistant and select brown rice or whichever whole grain you would like to prepare.
For all the health benefits brown rice can provide, don't forget to
make this delicious, nutty-flavored grain a frequent addition to your
meals.
References
- "Brown rice". WHFoods. Retrieved 2012-05-17.
- "Enriched rice". Edocket.access.gpo.gov. Retrieved 2012-05-17.
- Most, Marlene M; T; M; L (2005). "Rice bran oil, not fiber, lowers cholesterol in humans". American Journal of Clinical Nutrition 81 (1): 64–8. PMID 15640461. Retrieved 2008-02-11.
- Ito, Shoichi and Ishikawa, Yukihiro (2004-02-12). "Marketing of Value-Add Rice Products in Japan: Germinated Brown Rice and Rice Bread". Retrieved 2007-11-28.
- "Storage". Usarice.com. Retrieved 2012-05-17.
