Brown Rice can control diabetes and obesity.
Whole grain brown rice contains the germ and bran layers with its beneficial nutrients, like antioxidants, phytonutrients, vitamins and minerals. To produce white rice, the bran and the germ layers underneath the husk are removed, leaving the starchy endosperm. Some of the important nutrients like magnesium as well as the fiber get stripped in this milling process. Also the oil in the bran (Gamma Oryzanol) that may lower LDL cholesterol in people with cardiovascular problems is lost too. The bran has a special form of Vitamin E that contributes to its antioxidant and LDL cholesterol lowering properties.
Read a complete nutrition profile of brown rice from NutritionData.
With such benefits that brown rice has to offer, why is brown rice refined? To increase its shelf life. When rice is “polished”, bran oil that can get oxidized and become rancid goes away, so the white rice can remain unspoilt for long.
Brown Rice and Low Glycemic Index
White rice is a highly processed grain high in simple carbohydrates that convert to sugar rapidly in the body. Brown rice is a whole grain that is only lightly hulled so that it retains a part of the bran covering, which is high in fiber and nutrients. In other words, brown rice is a complex carbohydrate that has a lower glycemic index than white rice, which means it doesn’t cause blood glucose levels to rise as rapidly. To understand why and how low GI foods help diabetics, read What is Glycemic Index and Why it is Important for Diabetics. The high fiber content of brown rice and its structure helps the body to maintain healthy weight levels.
Now a new study from researchers at Harvard reports that replacing a third of a serving of white rice with brown each day could reduce one’s risk of Type 2 diabetes by 16 percent.
If you find brown rice less savory, you may find red rice more palatable. Similar to brown rice, red rice is minimally processed and retains its bran layers. Red rice is equally nutritious with B vitamins such as thiamin, riboflavin and niacin. This high fiber grain can also improve blood lipids, blood glucose and glycated hemoglobin (Hemoglobin A1C).
Brown rice is also useful for those people who are allergic to gluten as it is gluten free and can substitute for numerous whole grain foods. People with Celiac disease cannot eat proteins found in wheat, barley, rye and wheat because the gluten contained in them damages the lining of the small intestines so that essential nutrients can not get absorbed properly and triggers abnormal immune reaction.
Brown Rice Recipes
The first video gives some tips on cooking brown rice fast. It also talks about different types of rice available in the market.
The following video gives some ideas on how to make tasty dishes with brown rice.
This link from Oprah’s site gives you a tasty way to eat brown rice.