What are the health benefits of rice?

What are the health benefits of rice?

Rice is a staple for people all over the world. It comes in many colors and sizes, but the two most popular types are white rice and brown rice. White rice is the least nutritious of the two. Its husk, bran, and much of the germ has been removed.

Many brands of white rice are enriched to restore the nutrients lost during processing. The husks are removed from brown rice, but the healthy bran and germ remain.

White and brown rice are low in fat and sodium. They are free of cholesterol and trans fats. Other health benefits include:

It’s naturally gluten-free
Like quinoa, rice is a great option if you’re on a gluten-free diet. Beware of flavored rice or the rice used in sushi, they may contain gluten ingredients.

It’s a good source of minerals
Brown rice is a great source of:

phosphorous
manganese
selenium
magnesium
It contains lesser amounts of copper, calcium, and zinc.

It’s easy to digest
White rice is known for being easy on the tummy. It’s part of the BRAT diet (bananas, rice, applesauce, and toast). This is a bland food diet that is sometimes suggested after you have vomiting or diarrhea.

What are the health benefits of brown rice?
It may promote weight loss
Like quinoa, brown rice is higher in fiber than many other refined carbohydrates and may help you lose weight by making you feel fuller longer. One study showed that simply adding more fiber to your diet may help some people who have difficulty following other diets lose weight. Another study found that eating brown rice instead of white rice helped reduce dangerous abdominal fat. This may be due to brown rice being low on the glycemic index (meaning it doesn’t spike your blood sugar).

It reduces blood pressure
According to the Mayo Clinic, whole grains such as brown rice may help blood pressure by:

helping you maintain a healthy weight
increasing your potassium
helping your body use insulin effectively
reducing blood vessel damage
It helps control blood sugar
A 2014 study instructed Vietnamese women who were newly diagnosed with type 2 diabetes to eat brown rice instead of white rice for four months. The women not only lost weight but experienced better blood sugar control.

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