Brown rice or cargo rice is a healthy source of carbohydrates, calcium, folate, vitamin-E, B6, and K. They outperform the white rice with respect to their health benefactions. Most of the nutritionists across the globe advocate brown rice over white rice or bread due to its high nutritional and fiber content.
According to a study published in the American Journal of Clinical Nutrition, brown rice has been declared the top preference in terms of both dietary and various intrinsic healthy benefits.
Brown rice presents a rich source of selenium which is a potent source of preventing cardiovascular disorders. Being rich in manganese, brown rice promotes the synthesis of healthy fats inside our body. They benefit the nervous, reproductive, and digestive system of an individual. Brown rice has also been proven a healthy staple for those struggling to lose weight because it normalizes the cholesterol level in the body promoting the production of healthy fats.
A recent study has reported brown rice to be a suitable alternative for reducing the risks of diabetes. Investigators from Harvard School of Public Health have revealed that about two servings of brown rice a week can cut down the risks of type-2 diabetes.
Qi Sun, the head research officer during this study at HSPH, has stated that rice consumption has dramatically increased among the U.S. citizens so replacing the white rice with whole grains or brown rice can surely benefit the people, especially with diabetes. He is now an instructor of medicine at Brigham and Women’s Hospital in Boston.
The National Institute of Health (NIH) had revealed that about 6 million people in the U.S. are suffering from type 2 diabetes and another 57 million Americans have been asserted pre-diabetic. They have been marked by higher than normal blood glucose levels.
Type-2 diabetes can promote heart and blood vessel disease, nerve damage, stroke, hearing problems, kidney damage, and eye and foot diseases etc. Diabetes mellitus type-2 is a metabolic disorder characterized by lack of insulin, insulin resistance, and high blood sugar. Common symptoms include frequent urination, increased thirst, and excessive weight loss.
In this condition, the body cells fail to utilize blood sugar and cannot metabolize it for energy uses. Consequently, the level of sugar rises in the blood.
The researchers involved about 157,463 women and 39,765 men, from Brigham and Women’s Hospital, in the experimentation. The participants were asked to fill in detailed surveys constituting questions related to their diet, lifestyle, and health conditions. The study continued for around 4 years.
The researchers analyzed the answers and computed qualitative results which were published in the Archives of Internal Medicine. The results said that replacing a one-third of daily serving with brown rice can lower the risk of type-2 diabetes by 16 percent. The researchers disclosed that brown rice doesn’t spark the increase of sugar in the blood, after a meal. In addition to brown rice, the studies also illuminated the advantages of other whole grains like wheat and barley. They reported that apart from brown rice, wheat and barley can also reduce the likelihood of diabetes, and to a great surprise, by 36%.
The researchers added that the white rice and white bread are a kind of processed foods. They are deprived of the vitamin and mineral content when milled. Moreover, their processing involves the process of bleaching which strips off the fiber content and fiber content is crucial to cut down the glucose rush into the bloodstream.
Concluding this vast research, in short, brown rice not only cuts down the risks of metabolic disorders like diabetes type-2 but also benefits the individual in various ways due to its high healthful content. People are suggested to replace refined grains with whole grains especially brown rice for a healthy body and a healthy life!